In this article we give 8 exercises by Robin McKenzie, a physical therapist in New Zealand. The McKenzie Method is the treatment most thoroughly studied based on back pain diagnosis. This program is an amazing way to treat knee pain and restore movement painless way.
NOTE :. For best results, perform the following sections 10 times every 2 hours until bedtime
Exercise 1: active knee extension while sitting
Sit upright in a chair and set your feet on the ground. Slowly lift and stretch the painful leg until your thighs begin hiring.
Hold the leg in this position and return to the starting position. Repeat this 10 times.
Exercise 2: Extension of the knee while sitting
Sit upright in a chair and set the heel of the painful leg (knee) on a chair of the same height. Keep knee slightly bent. Your toes should point up. Keep relaxed knee and slowly straighten your leg. Keep in this position for 2 seconds and return to its initial position. Repeat this 10 times.
then come forward with both hands and placed them just above the knee. Push down slowly and straighten your knees with your hands. Do this until you feel a slight stretch behind the knee. Hold for 2 seconds and return to starting position. Repeat this 10 times.
Council :. Move only in pain and relieve pressure at that point
Exercise 3: Extension of the knee while standing
stand and adjust the heel of the painful leg on a stool under the step or floor. Slowly start coming forward with both hands and put them just above the knee.
pushing down slowly and straighten the knee with your hands until your knees are stretched. Hold for 2 seconds and return to starting position. Repeat this 10 times.
If you feel pain inside knee, rotate the foot out when doing this exercise. If you feel pain out of his neck, turning the foot inward while exercising.
Exercise 4: knee flexion while sitting
sit in an upright position. Bend the knee using both hands above his thirst ankle. Slowly pull the leg toward your chest. Pull your heel toward your buttocks and hold in this position for 2 seconds. Return the starting position and repeat this 10 times.
Exercise 5: knee flexion while standing
Start by standing upright and adjust the heel of the painful leg on a chair. You can hold on to the chair for balance if necessary. Lean forward and start pushing the buttocks toward the heel until the knee is stretched. Hold for 2 seconds and repeat 10 times.
If you have difficulty performing this exercise, place a rolled up hand towel behind the knee to relieve any discomfort.
Exercise 6: knee flexion while kneeling
Kneel on all four and put a cushion under knees for support. Kneel on the heels with the help of your hands on the floor in front of you. You should feel a strong stretch in your knees. Hold for 2 seconds and repeat 6-10 times.
Then do it again, but this time you should raise your hands on the floor and sit on your heels. Hold for 2 seconds and return to starting position. Repeat 10 times.
Exercise 7: strengthening the knee while standing, squatting doorknob chair holding
stand upright and keep your feet shoulder width apart. Before doing this, place a chair behind you and open the door in front of you to cling to doorknobs. Sit until you feel some tension in the muscles of the knee. Repeat this 10-15 times, twice a day.
You should keep your knees pointing forward and lower your hips until it almost touches the chair with your buttocks.
Exercise 8: strengthening the knee bent, while stanting, with one leg of the knee
stand on painful leg, along the edge of a step. Use a chair for support. Fold the sore leg and slowly lower the free leg pain below the level of the stage and onto the floor. You should feel some tension in the muscles of the knee. The descent should take 3-5 seconds. The center of the knee should point forward. Hold for 2 seconds and repeat 10-15 times, twice a day.
Good for you! It is in the form of experience knee pain relief!
Check learning about the solution of the knee injury, which is a step that is designed to help relieve knee pain program, improving movement knee, knee strengthening, increase range of motion, increasing balance and preventing knee injuries.
Poor posture can cause acute back pain. Treatment of this pain is not easy, and the “adventure” to find a way out of this despair often ends in pharmacies, as people prefer to take painkillers instead of trying a safer solution.
In Back to the past: 9 ways to get rid of back pain so you can feel good again, you can find some detailed instructions for stretching, strengthening exercises and methods of self massage that will give you control over your pain and reverse the damage caused by bad posture problems and back.