The Importance of Knee Exercises
Our knee is one of our body parts most prone to injury. Therefore, we must make sure we keep this parts of our body strong in order to endure the daily stress we pose upon it. Namely, our knee is controlled by several muscles. These are the hamstring and quadriceps as well as some others. Logically, by performing exercises which will keep these muscle groups in shape, we are to reduce risks of knee injury to the very minimum. Thus, all that one needs to do is to follow what the following instructions say and, therefore, ensure strong and flexible knees.
Additionally, make sure you perform the necessary stretching and warming up exercises before commencing with the ones about to be mentioned.
Quadriceps Exercises for Strong Knees
In order to exercise and improve your knee contraction, you are to sit on a chair with your legs spread out in the air, only your heals touching the floor. After assuming such a position, you are to to contract your thigh muscles and keep them that way for a period of about 10 seconds. Then, after performing this successfully, relax the muscles, wait several seconds and repeat the process again. Ten repetitions of this exercise make one complete set. Your successful workout plan is to have two or three sets daily.
The second exercise involves you lying on the floor with your knees bent at a 90 degrees angle and your feet on the floor. Then, interchangeably, spread one leg at a time, making it straight, in line with the other knee. Hold the position for several seconds before changing the leg. Repeat ten times.
Thirdly, you are to stand with your knees facing what is in front of you at all times. Then, bend a bit in the knees themselves and, interchangeably, raise one leg at a time while balancing your body afterwards. Several repetitions are recommended.
Hamstring Exercises for Strong Knees
The first exercise for these muscles involves sitting in a chair with one's heels on the floor and stretching his or her upper body until hamstring tension is felt. Hold the tension peak for about ten seconds and repeat after a pause of three seconds. Ten repetitions are recommended.
Secondly, you are to be lying on the floor on your stomach. Then, put one of your legs over the heel on the other. Afterwards, try to lift the obstructed leg up, bending it and, after achieving this, return to the initial position. Repeat this ten times with holding the strain position for several seconds.
Finally, alternatively, you may walk backwards in order to strengthen your hamstring. Also, for strengthening your knees in general, try swinging your heels up to your buttocks while holding on to the back of a chair. Do this interchangeably with one of your legs and feel the muscles on your knees getting stronger.