Dealing with chronic pain in your knees, feet, or hips can significantly affect your daily activities, but incorporating gentle exercises into your routine can help manage this discomfort. Here are six simple exercises designed to strengthen the muscles around your joints, improve flexibility, and reduce pain.
1. Seated Leg Raises This exercise helps strengthen your thighs, which in turn supports your knees.
Sit in a sturdy chair with your feet flat on the floor.
Slowly extend one leg out straight and hold it in the air for a few seconds before lowering it back down.
Repeat 10-15 times on each leg.
2. Ankle Circles Ankle circles can improve flexibility and mobility in your feet and ankles.
Sit or lie down on your back and lift one leg.
Rotate your foot in a circular motion, first clockwise, then counterclockwise.
Do 10 circles in each direction on each ankle.
3. Hip Bridges Hip bridges engage your buttocks and lower back, supporting hip joints.
Lie on your back with your knees bent and feet flat on the ground, arms by your sides.
Lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
Hold for a few seconds, then slowly lower your hips back to the ground.
Repeat 10 times.
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