Low-impact exercises are the name of the game.
because of arthritis or knee pain, you may be surprised to hear that this exercise can actually lessen pain and enhance your knee and hip strength."The focus needs to be placed on performing the squat correctly and modifying to each individual ," Ellis stresses.
Squats are something you do in daily life without even thinking about it. For instance, you squat when you sit down or get up from the couch, your desk chair, and even the toilet seat. Ellis recommends starting with five sets of 10 sit-to-stands using a chair. From there, you can progress to bodyweight squats. When you're ready to take things to the next level, incorporate weights like dumbbells to make things more challenging.The reverse lunge is another"controversial move for knee joints," as Ellis puts it.
"Again, the focus is on correct technique and moving through a range of motion that does not produce pain," Ellis tells us."Reverse lunges reduce the pressure on the knee joint while still providing appropriate stress to the muscle and joint for effective results. These will also challenge core stability which in turn will help to protect the lower back."
Begin with five sets of 10 reps per leg. If you feel unsteady, feel free to grab onto a table or bench for added stability. Then, once you feel more comfortable, try standalone lunges. After that, incorporate weights.
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