The knees are a part of the leg, which means they are subject to constant wear and tear. Whether you are running, walking, or dancing all the time, your knees will always be taking a pounding. And since the knee is one of the most complex joints in our body, it’s not unusual for them to get injured from time to time. In this blog post, we look at various knee poses that can help keep your joint health and functioning optimally. Read on to know more about these poses and their benefits...
Easy Standing Poses for Knee Health
When you are standing for a long time, your knees will naturally be in a position where they’re in constant contact with each other. This can lead to knee joint issues. If you can’t stretch your legs regularly, or do a few simple exercises, your knees will become stiff and inflamed. Our knees are made up of a group of connective tissues that allow us to move and bend. When we don’t stretch these tissues, they become inflamed and stiff. This causes pain and inflammation and can lead to injury. There are two easy poses you can do while standing up to keep your knees healthy.
The first is a leg forward fold, which stretches the front of your legs and knees. To do this pose, place your right leg out in front of you and your left leg back behind you. Ensure that your right knee is resting against your left hip and your left ankle is against your right inner thigh. Wrap your hands around your left foot and bring your left foot towards your head, pressing your left foot onto your forehead. Hold for 3-5 breaths and switch sides.
The second pose is a leg stretch, which stretches your lower back and hip muscles. To do this pose, stand up normally with both your legs extended in front of you and your body facing forward. Lean forward slightly and bend your left leg as far as you can without touching the floor. Let your left foot rest on the floor or a footstool and keep your left leg completely straight. You can also keep your left leg on a table or chair if you need to. Bring your left foot towards your head, pressing your foot onto your forehead. Hold for 3-5 breaths and then switch sides.
Hang Variations
Hanging poses are great for toning your arms, shoulders, and back, while also helping with flexibility. When it comes to your knees, however, they can also be very therapeutic. Many people experience knee pain when they’re hanging upside down, which is why it’s recommended to keep their knees bent when practicing these poses.
That said, hanging upside down is still a great way to stretch your legs and knees. To keep your knees pain-free, bend your knees and place your feet on the floor or a stool while hanging upside down. Try releasing your arms and hands as well, allowing your back to relax. Most importantly, relax your mind and let go of any thoughts that might be distracting you.
Standing Forward bend
When you are standing for long hours your knees are in contact with each other resulting in stiff and inflamed joints. That is why many of us are advised to take regular breaks and stretch our legs out. In this pose, you will be able to stretch your legs and knees in an easy and effective manner.
To do this pose, stand with your feet shoulder-width apart and your spine upright. Engage your abs and slowly lower yourself to a forward fold, with your arms touching the ground behind you. Keep your legs straight and your back straight. Hold this pose for 3-5 breaths and come up slowly.
Runner’s lung
Running is a great exercise for your body, but it can also be bad for your knees. Especially when you’re not wearing proper shoes, your knees will take a lot of the impact from running. A runner’s lung is a great pose to help your knees stay healthy and pain-free from all the wear and tear from running. This pose stretches your hips and quads while opening your chest, therefore increasing your breathing capacity. It’s also a great pose for improving the flexibility in your knees.
To do this pose, stand with your feet hip-width apart and your arms at your side. Engage your abs, make sure your back is straight, and inhale as you lift your arms up and out to the sides as if you were taking a deep breath. Keep your back straight and your legs slightly bent. Exhale as you lower your arms back to your side and legs straight. Hold this pose for 3-5 breaths and come back to standing.
Standing Twist
Another great pose for your knees is a standing twist. When you are standing up, your knees will be in constant contact with each other, which can cause joint pain. This pose will help ease pain and keep your knees healthy.
To do this pose, stand with your feet shoulder-width apart and your arms by your sides. Twist from side to side, inhaling as you twist to the left, exhaling as you twist to the right. Twist your torso to the side as well, so you’re looking over your left shoulder. Twist back to the center and twist to the other side. Twist slower and more fluidly, and don’t put too much force into your twisting. Hold this pose for 3-5 breaths and come back to standing.
Conclusion
No matter how much you exercise, or how young you are, you are going to get old and experience injuries. There’s no way around this. The best you can do is keep yourself as healthy as possible and be prepared for the inevitable. These poses are great for keeping your knees healthy and pain-free.
