13 exercises to relieve hip, foot, knee & back pain. Between 15 to 20% of men endure knee pain and about 20% of women are enduring knee pain. After a long day, you might feel the need to rest, but if you keep moving it is good for your entire body.
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13. Wall Squats: If your knee is not 100%, the best thing to do is strengthening it with wall squats according to WebMD. Begin by standing with your back against the wall, with your feet shoulder-width apart. Start slowly bending your knees, if you feel any pain, stand upright and take a break.
12. Bridging: Be sure not to over arch your back by tightening your abdominal muscles before lifting. Lie on your back with your knees bent and your heels on the floor. Push your heels into the floor and begin to squeeze your buttocks and lift your hips off the floor until your shoulders, hips and knees are all in a straight line.
11. Step-Ups: This is an exercise that will put a bit more strain on your knee, so it’s important to take it slow, says WebMD. For this exercise, begin by placing one foot on a step bench or the lowest step on a staircase. Keeping your pelvis level, start slowly bending your knee and lowering the opposite foot on the floor. Touch your toe to the floor and raise it back up.
10. Pelvic Tilts: This will help build strength in your pelvic muscles and lower back. Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles. You should feel your back pressing against the floor and your pelvis rocking back as well.
9. Heel Pumper: Jillian Michaels, a famous American personal trainer suggests that people who have pain in the balls of their feet should do this heel pumps exercise. To start this exercise, Jillian says to sit on the bottom step of a set of stairs and place a tennis ball under the heel of each foot. Begin using your body weight to create resistance by leaning your forearms on your knees. Once you’ve done that, start pumping your heels up and down on the tennis ball.
8. Knee to the Chest: Lay on your back with your knees bent and feet flat on the floor. Raise one knee to your chest and keep your lower back pressed on the floor. Hold this position for about 30 seconds then lower it back to the ground.
7. Wall Push: The Chartered Society of Physiotherapy states that the wall push exercise is one of the best exercises to do for foot pain. For this exercise, start by facing the wall and put both hands on the wall, make sure they are shoulder height. Then place one foot in front of the other. The front foot should be about 30 cm from the wall. Next, bend your front knee towards the wall while keeping the back knee straight.
6. Bird Dog: Keep in mind that you should only raise the limbs to heights where your lower back position can be maintained. Begin on your hands and knees and tighten your stomach muscles. Lift and extend either your right or left leg. Do this 8 to 12 times for each leg.
5. Hip Bridges: Hip bridges will help engage your hip flexors, glutes, and hamstrings, says Healthline. Begin by lying flat on your back with your feet flat on the ground with your legs bent. Next, use the weight from your heels to lift your hips up so they’re in line with your knees and shoulders.
4. Lying Lateral Leg Raises: Healthline states that lying lateral leg raises will help strengthen your iliotibial band. This band is partially responsible for your side-to-side leg motions. To perform this exercise, lie on your right side and extend your right arm out for balance. Then lift your left leg as high up as you possibly can. Then slowly bring your left leg back down so it’s back in line with your right leg.
3. Partial Crunches: First, lie on your back with your knees bent and your feet flat on the floor. You can either cross your arms over your chest or put your hands behind your neck. Tighten your stomach muscles and begin to raise your shoulders off the ground. As you raise your shoulders, breathe out. Go back down and repeat.
2. Wall Sits: Stand 10 to 12 inches from the wall, then lean back. Have your back flat against the wall. Begin to slowly slide down the wall until your knees are bent and your lower back is pressed against the wall.
1. Press-Up Back Extensions: Lie on your stomach with your hands underneath your shoulders. Begin by pushing up with your hands so your shoulders begin to lift off of the floor. Try to hold this position for a few seconds before resetting.
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