Arthritis Knee

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Arthritis Knee

With no cure currently available, the treatment for arthritis must include exercises to provide a soothing effect to the affected joint to alleviate pain, maintain, or improve joint mobility, increase the muscle strength of the joints, and minimize the disabling effects of the disease. Knee exercise gives effective relief. Yoga is better than physiotherapy exercises according to various authoritative research.

Erase Knee Pain

Arthritis knee exercise can relieve pain by creating more mobility in painful joints and inflammation. Yoga for Arthritis enhances the flexibility while stretching and strengthening the muscles around the knee joints.

Quadricep Drill

Sit, keeping the legs straight, keep both the hands on the sides touching the floor. While pressing and releasing the kneecaps, perform the action of contraction and expansion. After this, interlock the fingers of both the hands underneath the right knee and hold the thigh. Then fold the leg inwards bringing it as close to the hip as possible and while performing the cycling action make a circle moving the foot forward. Repeat this exercise for 10 times.

Benefits: Helps to reduce knee pain by exercising the knee muscles and proper blood circulation.

Knee Exercise

Standing straight keep both heels and knees together, touching each other. Put both the palms on the knees and rotate in a circular motion, first in the left and then in the right direction. Repeat this exercise five to seven times.

Benefits: Contracting the knee muscles helps to gain back the flexibility of knees and legs.

Lifting of Knee Joint with Pillow

Sit with a pillow under your knees. Now move and lift your knees for 10 times.

Benefits: Maintain proper blood and oxygen circulation giving a pain free feeling.

Dangling Exercise

Sit on a chair. Now do the leg movement for 20 times.

Benefits: Increases the range of motion and flexibility of legs.

Static Dangling

Sit on a chair. Now move your legs up and put your feet inside. Hold the posture and count 5. After that bring your legs in to normal position. Repeat the exercise for 5 sets.

Benefits: Helps in pain management. The holding posture gives you better comfort from arthritis pain.

Chair Pose

Instructions:

Start standing straight, then inhale while raising arms perpendicular to the floor. Keep arms parallel with palms facing inward or join the palms together.
Exhale and bend knees, bringing thighs as close to parallel with the floor as possible. Knees project forward over feet, torso leans slightly ahead over thighs. Maintain inner thighs parallel and press thigh bone heads toward heels.
Press shoulder blades firmly against back. Lower tailbone toward floor and inward to maintain length in the lower back.
Hold the pose for 5-10 counts. To exit, straighten knees while inhaling and lift through the arms. Exhale and release arms to sides. Repeat this for 2 sets.

Benefits: Brings flexibility making your knees and legs supple. Strengthens the thighs and ankles while toning the shoulders, buttocks, hips and back.

Stick Pose

Lie down straight. Put your hands up above your head. Interlocked your thumbs. Now stretch your upper body towards upward and lower body towards downward, so that your whole body gets stretched. Hold the posture for 10 counts. Come back to normal position and again repeat the asana. Then take rest in Corpse pose.

Breathing Exercise

Sit in Easy and close your left nostril with ring and little finger. Now close your eyes and breathe in through right nostril. Then block your right nostril with thumb and breathe out with left nostril. Again breathe in with left nostril. Close your left nostril and breathe out with right nostril. Do this for 10 times. Change your legs and again do for 10 times.

Benefits: Breathing exercises gives better oxygen supply to all parts of body providing a feeling of calmness and balance between mind and body.

Khechuri Mudra

Sit in Lotus pose with closed eyes. Now roll your tongue to touch the palate. Count 10. Return to normal position. Change your legs and repeat the same again.

Benefits: Increases vitality and energy to work.

Corpse Pose

Lie down straight. Close your eyes. Relax your whole body without getting any tension and nervous as if you are feeling sleepy. Do this for 5 minutes.

Benefits: Completely makes you out of tension. Relaxes mind and body giving you a feeling of well-being.