Home exercises to help relieve knee pains

Are you suffering from knee pains and can't get to a physical therapist now?
Here is a series of home exercises to help relieve knee pains.

1. Single Leg Step Down - 10 reps
Stand on one leg, on a stool, a step or on the floor.
The aim is to slightly bend the knee until it is above the toes.
Keep the knee steady above the toes and be sure that the pelvis is stable.
Slowly bend your knee down and up, 10 reps for each leg. Do three sets.

2. Hip hinge - 10 reps
Stand with your back about a meter in front of a wall.
Bend your entire back forward, keeping your back straight! until your buttocks touch the wall.
You can use a rod on the back to help keep it straight.
Perform two sets of 10 reps each.

3. Single leg hip hinge - 10 reps
This is just like the preceding exercise, except that you do it on one leg.
Remember to keep your back straight.
Perform two sets of 10 reps on each leg.

4. Single leg bridge - 10 reps
Lying on your back, raise the pelvis and alternate lifting each leg from the floor. To increase the difficulty, you can lift and let down the pelvis on one leg, with the other leg in the air.
Perform two sets of 10 reps for each leg.

5. Single leg bridge + Hip abduction - 10 reps
Continuing the preceding exercise, we will attach a resistance band to the leg. Raise the leg and have it perform hip abduction and adduction in the air. Perform two sets of 10 reps for each leg.

6. Plank on wall with hip flexion - 10 reps
Support your body against a wall.
The further from the wall you stand, the harder the exercise will be.
Lift one leg from the floor and raise the knee.
Perform two sets of 10 reps for each leg.

Thanks to Lior Ben Alta M.P.T for this video.
https://www.fizi.co.il/

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Видео Home exercises to help relieve knee pains канала Muscle and Motion