5. Chair Squats
Chair squats strengthen your hips, knees, and thighs without putting undue stress on these areas.
How to do it:
- Stand with your feet hip-width apart facing a chair.
- Slowly lower yourself as if you are going to sit down, but stop just above the chair.
- Pause for a moment, then stand back up.
Perform 10 to 15 repetitions, ensuring your knees stay above your toes throughout the movement. Chair squats are great for building strength in the lower body.
6. Step-Ups
Step-ups work the leg muscles, hip flexors, and knees, providing a comprehensive lower-body workout.
How to do it:
- Find a sturdy surface, such as a step or a low platform.
- Step up with one foot, bringing the other foot up to meet it, and then step down.
Repeat 10 sets, alternating sides. Step-ups enhance balance and coordination while strengthening the legs and hips.
Conclusion :
Incorporating these gentle exercises into your daily routine can help you gradually build muscle, increase joint flexibility, and alleviate chronic pain in your knees, feet, and hips. It’s essential to perform these exercises within your comfort level and consult with a healthcare professional or physical therapist if needed to modify the routine to suit your individual needs. By dedicating a small portion of your day to these exercises, you can look forward to improved health, enhanced mobility, and a better quality of life. Here’s to a pain-free, more active future!
Source of the picture : Barbara O’Neill Lectures
