In this article, you will find how to perform pillow squeezing between your knees exercise with step-by-step instructions, tips & VIDEO.

You require only a pillow to do pillow squeeze exercise. This easy exercise can be done anywhere, even right in your living room or balcony. It works on your inner thighs muscles, so helps strengthen knees & prevent knees pain.

First let’s see why should you do this exercise:

Pillow Squeeze Exercise Benefits

  • It strengthens your inner thigh muscles, so will help strengthen your knees & prevent knee pain.
  • Strong inner thigh, also called as adductor muscles, help secure the hip joints in their sockets.

How To Perform Pillow Squeeze Exercise?

Start Position – In Between Knees Pillow Pressing

Lie on your back with knees bent and feet flat on the floor. Position your feet parallel and in line with your hips. Your arms should be placed along the sides of your body with palms facing down. Relax your neck & shoulders. Place a hard pillow between your knees. If you need some support, place a small cushion under your head. This is your starting position.

In Between Knees Pillow Pressing – Movement

(i) Squeeze your knees together, squeezing hard on the pillow between your knees. Hold for 10 seconds. Relax and repeat 10-20 times.

(ii) Never allow your back to arch or allow tension to form in the neck, shoulders, or back.

(iii) Make sure only your knees move, without any movement in rest of your body.

Happy Pillow Squeezing! Watch this video to learn how to perform “In Between Knees Pillow Pressing” exercise:

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