घुटने के दर्द में ये 4 गलतियाँ न करें नहीं तो | avoid 4 step in knee pain
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- Опубликовано: 16 сен 2023
- avoid 4 activity during knee pain exercises
घुटने के दर्द में ये 4 गलतियाँ न करें नहीं तो avoid 4 step in knee pain #kneepain #kneepainexercise
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Straight leg raises are a great exercise for strengthening the quadriceps muscles, which are important for stabilizing the knee joint. To perform this exercise, lie flat on your back with your legs straight. Slowly lift one leg off the ground, keeping it straight, and hold it in the air for a few seconds before lowering it back down. Repeat with the other leg.
Wall Slides
Wall slides are a gentle exercise that can help improve knee mobility and flexibility. Stand with your back against a wall and your feet about shoulder-width apart. Slowly slide down the wall, bending your knees and keeping your back straight. Hold the position for a few seconds before sliding back up.
Hamstring Curls
Hamstring curls are a great exercise for strengthening the hamstrings, which are important for stabilizing the knee joint. To perform this exercise, lie flat on your stomach with your legs straight. Slowly lift one leg off the ground and bend it at the knee, bringing your heel towards your buttocks. Hold the position for a few seconds before lowering your leg back down. Repeat with the other leg.
Step-Ups
Step-ups are a great exercise for improving knee strength and stability. To perform this exercise, stand in front of a step or platform that is about knee-height. Step up onto the platform with one foot, keeping your knee in line with your toes. Step back down and repeat with the other foot.
Lunges
Lunges are a great exercise for strengthening the quadriceps, hamstrings, and glutes, which are all important for knee stability. To perform this exercise, stand with your feet hip-width apart and take a big step forward with one foot. Lower your body down until your back knee is almost touching the ground, keeping your front knee in line with your toes. Push back up to the starting position and repeat with the other leg.
Leg Press
The leg press is a great exercise for strengthening the quadriceps, hamstrings, and glutes, which are all important for knee stability. To perform this exercise, sit in a leg press machine with your feet flat on the platform. Push the platform away from you, straightening your legs, and then slowly lower the platform back down.
Calf Raises
Calf raises are a great exercise for strengthening the calf muscles, which can help improve knee stability. To perform this exercise, stand with your feet shoulder-width apart and lift your heels off the ground, rising up onto the balls of your feet. Hold the position for a few seconds before lowering your heels back down.
Foam Rolling
Foam rolling is a great way to loosen tight muscles and improve mobility. To foam roll your knees, lie on your side with a foam roller placed under your thigh. Roll up and down the length of your thigh, from your hip to your knee, focusing on any tight or sore spots.
Stretching
Stretching is a great way to improve mobility and reduce knee pain. Some great stretches for the knees include the quad stretch, hamstring stretch, and calf stretch. To perform the quad stretch, stand with your feet hip-width apart and bend one knee, bringing your heel towards your buttocks. Hold onto your ankle with one hand and hold onto a chair or wall with the other hand for support. Hold the stretch for a few seconds before switching legs.
Knee pain exercises at home
घुटने के गैप कैसे बढ़ाएं
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घुटने के दर्द का घरेलू एक्सरसाइज़
Knee pain exercises
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घुटने के दर्द का घरेलू एक्सरसाइज़
घटने के दर्द का उपाय
Knee pain strengthening exercises
knee pain exercises
पहला घुटने का एक्सरसाइज जानने के लिए इस वीडियो को देखें • knee pain exercises at...
घुटने का सभी एक्सरसाइज देखने के लिए • घुटने के दर्द ठीक करने...
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Sir kya cycling ker sakte h???? Please reply sir
Thank you sir
So nice of you
Sir kub tuk morning walk nhi karni h ghutne me dard ho to ya kabhi nhi karni
Very helpful video
Jai hind
आपका समझाने का तरीका बहुत अचछा है
Thankyou
How can send my X-ray to you sir
Dhanbaad
Very nice information sir ☺️☺️
So nice of you
Pranam sir.meri umar 50years h.mujhe 20 saal se knee pain h.dr. ne bola h ki apka ghutna 4th stage me ja chuka h.oparation karana padega.sir meri help kijiye pls🙏🙏🙏🙏
Excellent
Namaskar Sar mere ghutnon mein bhi gap a gaya hai please mujhe koi Dawai bataen
Morning walk kub tuk nhi karni
Jab tak completely thik n ho jay
Mera cartilage ghis na suru hua hai sir 1stage hai
Sir nice sharing
I have Heard about fytika flexi move and fytika strong bones tablets.
Shell we take to increase cartilage and fluid
I m not sure.
Thanks Sir
Namaskar sir aap ko kasa contect Kiya ja sakta ha
9097057102 call chargeable hai pahle whatsapp kijiye, uske baad call
Sir thie per gutne ke upar swelling hai kya kar
Pls gutne me sujan ko dur kaise kre
Aloevera gely apply kijiye. Channel pe video already hai, aap channel pe jaake dekhiye
Sir vajrasan kar sakte hain ghutne Ke Dard Mein
Bilkul nhi
Sir, is wall pialets excersice safe for knee arthritis?
No.
Thank you sir 🙏
@@anjusingh5497e3
Sir meraghutna 4th stege mein hai oparation padega i want help please
Pura case study karne ke baad kuchh bataya ja sakta hai
How can I send my X-ray report to you sir
Whatsapp 9097057102 . It's chargble.
Sir mane bhi report send ki h whats aap pr muje bhi btaye koon si exercise best rhegi 7:16
आपसे कैसे संपर्क करें आपका नंबर नही पता हैआपके विडिओ से फायदा हुआ है
Exercise karte rahiye no.9097057102 only whatsapp consultant fee Rs 100
Sir mai kuch dino se aap ko bahut sincerely follow kar rahi hu
Mujhe last 4 months se knees calves and back me bahut problem hai
Weight bhi zayada hai hypothyroid hai
Medicine chal rahi hai kabhi theek lagta hai and kabhi kabhi to bahut he zayada pain inflammation and swelling ho jati hai
Chia seeds le rahi hu
Ginger and kali mirch bhi le rahi hu
2 months se totally ek room se bas kitchen tak ki limitation rah gai hai
Plz aap guide kare ki kaise jaldi theek ho sakti hu
Exercises aap ki videos ki according kar rahi hu
मार्निंग वॉक कराचे नाही का
No
Monu kumar 😂😂😂😂 0:44 1:07
मेरे पैर में घुटनों में दर्द रहता है पैर मोड़ कर नहीं बैठ पाती हूँ
Start exercises