I am starting today a new series of exercises for strengthening knees & preventing knee pain.
The best way to strengthen your knees is to strengthen the muscles that support your knees and keep them flexible. When the muscles around your knees become stronger, they are in a good position to stabilize the knee joint and absorb shock during weight-bearing activities like standing and walking.
If your knees are not in a good state, the first exercise I recommend is a basic strengthening exercise for your quadriceps that is the muscles in the front of your thighs. This move will place no strain to only a little strain on your knees.
You will require only two things (optional)
(i) Pillow
(ii) Small support for your waist
Straight Leg Raises Benefits
The straight leg raise exercise benefits and strengthens muscles in your quadriceps and your hip flexors.
Continue reading here to learn here how to do Straight Leg Raises exercise perfectly to strengthen knees with tips & VIDEO demonstrating proper form, correct technique & movements.
How To Do Straight Leg Raise Exercise In Good Form Using Proper Technique – Step-By-Step Instructions
Setup
Do the following before you start the exercise:
I encourage you to use a little support under your lower back to avoid strain on your lower back. It can be a pillow or some other support. The size and thickness of the support should be such that it fills the space under your lower back so as to prevent any strain on it.
If you feel you require support under your neck, you may like to use a little roll or pillow just at the base of your skull so as to fill in the space, that cavity behind your neck. However, if you feel comfortable without a pillow, then, you may perform the exercise that way.
(i) Lie down on your back on the floor or another flat surface. You may use an exercise mat for comfort on a hard floor.
(ii) Bend your left knee and place your foot flat on the floor. Keep your right leg straight.
(iii) Draw your belly button toward the floor in order to engage your abdominal muscles so that you feel your back flat against the floor/mat. It will provide support and help keep your lower back safe.
(iv) Keep your left leg straight with your toes pointed to the ceiling. Now raise your left leg, without bending the knee, up to about 45 degrees or as much as you can, no higher than the opposite leg thigh. Do not allow the back to arch during the exercise.
(v) Pause and hold the left leg up for up to 5 seconds. Slowly lower the leg back down to the floor in a controlled manner. This step is important! Don’t allow your leg to drop uncontrolled.
(vi) Repeat 10-15 times in a row, which is one set. Perform 2-3 sets.
(vii) Switch sides and do the same number of repetitions & sets.
(viii) Do not hold breath any time during the exercise.
Advanced Version
You can make this exercise more challenging by putting on light cuff weight around your ankle. You are ready to add weight when you can perform 3 sets of 12 repetitions for two sessions without difficulty. Begin with ½ to 1-pound weight.
Watch this video to learn how to do Straight Leg Workout For Strengthening Knees & preventing knee pain:
