avoid 7 activity during knee pain exercises | घुटने के दर्द में भूलकर भी न करें 7 काम
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- Опубликовано: 28 июн 2023
- avoid 7 activity during knee pain exercises
घुटने के दर्द में भूलकर भी न करें 7 काम
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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
Knee pain relief exercises
Knee pain treatment
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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बहुत ही अच्छी जानकारी दी है आपने
Thanx sir
👌👍
Bahut shukriya sir, ye sab galti mujhse ho chuki hai aur taklif bahut badh gai thi
डॉक्टर आपका व्हिडिओ अच्छा लगा. आपने जो सावधानी बताई व सब सही. Thanks for sharing your video
Bahut sundar effectiv information
Hi dr thanks for sharing OSM information video👌👍🙏
VERY VERY INFORMATIVE VIDEO AS ALWAYS. SALUTE TO U.
बहुत हि अच्छी सलाह दिया डाक्टर साहब जि आपने, घुट्नो दर्दके मरिजो के लिए 👍️👍️
You are great sir, God bless you
Very useful information, thanks
bahut badhiya sir
Thank you Dr for ur good guidelines.
Following ur exercises I got much relief from my knee pain.
Bahut acha h aap ka video
Thanks sir, aapke dwara batai exercise se benefit hua
Thanku sir 👌
Thanku sir
Thankyou sir , for your video
बहुत अच्छी जानकारी
Thank you very much.
मैं आपके सभी रूल्स फॉलो करती हूं
Very nice. and good advice
Thank u so much sir.
Aapke dwara Di Gai Hui Jawan jankari bahut acchi hai
Aapke dwara batai Gai exercise bahut acchi hai
Saab ji namaskar. Aapke dwara di gayi jankari logo ke kalyanarth hai. Mujhe bhi dikkat hai exercise mai continue kar raha hu bahut aaram mahshoosh ho raha tha par ab morning me uthne par dono knee me bharipan(Thakan) si lagi rahti hai. Kuchh suggest kare doctor sahab
Aapki kripa drishti se shayad Mera Kalyan ho jay. Mai exercise 2 mah se kar raha hu.
रात् मे गरम दूध मे हल्दी डालकर पिये।और सुबह अखरोट और बादाम फुलाकर खाएं।हो सके तो विटामिन डी की दवा सप्ताह मे 1 खाएं ।8 सप्ताह तक।सब ठीक हो जायेगा
Thank you sir
Seedhi wala .aur last wala unique lga
Shandaaar sir 🎉❤🎉❤🎉❤🎉❤🎉❤
Thankyou mam🙏🙏
Nice information
Sir मेरे बाँय घुटने मे बहुत दर्द रहता है मेरी आयु 47 साल है मुझे कौनसी exercise करनी चाहिए please बताए
Mere bhi ghutne me gap kam ho gya he dard ho rha he
आपकी द्वारा दी गई जानकारी बहुत ही बढ़िया ओर आरामदायक है ।
Good information
Thankyou
Good information Dr sahab thanks
So nice of you
Very impressive video
Thankyou very much
मेरे घुटनों मैं astioathaitis है घुटने में geph बढ़ गया है आपके द्बारा बताए गए एक्सर्साइज से मुझे बहुत लाभ प्राप्त हुआ है आपको बहुत बहुत धन्यवाद
Sab aapki mehnat ka natija hai mam🙏🙏
आप exercise करने से कौन कौन से मसल्स में strength आता ये भी कृपया बंता दिलीये.
Dr ji ap kis shahar se hain
Bhai sahab pranam ghutnon mein thoda aaram hai aapke bataya yoga kar rahi hun haton ki muscles ki Sujan ke liye kya karun mai 53 years ki mahila hunplz bata dijiyega .aapka samjhaya samajh mein aa jata hai🙏🏻🙏🏻
Aloevera ka bich bala bhag uspe lagayen.
Bhaisahab pranam aapka bahut bahut Dhanyawad 🙏🏻🙏🏻
आपण योग्य सल्ला दिला काय करावे काय करू नये उजव्या गुढघ्यातील ग्रीस कमी झाले आहे.. कॅल्शियम कमी झाले.चालता येत नाही . दिड महिना झाला. अजुन चालताना शरीराचे वजन पेलु शकत नाही ....लपकतो गुढघा
उपाय सांगा
मॉर्निंग वॉक मे 1 km चल sakte क्या प्लीज guide.
Nhi ,bilkul nhi
Good morning sir, I am 61 yrs old overweight person suffering knee pain much in right knee. Can I do open gym exercise like cycling, and other exercises.
Cycling allowed
Morning walk kub tuk nhi karni
Replied
राधे राधे जी कैसे पता चलेगा की घुटने के किस side में gap कम है और आपसे कैसे संपर्क होगा कृप्या बताये
Dono ghutne ka x-ray karake instagram pe bhejiye
Evening Walk kar sakta hu ?
Agar mere dwara bataye gaye exercises kar rahe hain to abhi evening walk n karen. Jitna kam ho utna hi chalen.
Dono me दर्ड है तो फिर
Video me bataya hua hai,dhyan se dekhiye video ko.
Sir apko xray dikhana hai or apse thoda kuch puchna hai kya charge hai ??
Instagram pe
Sir.m.n.dena
Mere dono gutno m dard h ...kmr m l4l5 disc ..ki wajah s m ...gutno ki ...axsarsaij nahi kr sakti kya kru ...kuch samj nahi aa rha h
आप लेट कर भी बहुत सा एक्सरसाइज कर सकती हैं ।और भ8 बहुत सारे मेरे वीडियो हैं जिसको देख के आप कर सकती हैं।
@@Sanjivaniheathsolution konsi karu plz link bhejiy ....kmr m dard na bhde asi koi axsarsaij btay ..... Dr sahb ne mujhe ...cher par beth k per uthane k liy bola tha us ki wajh s dard bd gya kmr m ...... Bed par beth k ghutne k niche tawl ka rol bnakr ghutne s dbane wali s aram aajayga kya.......axsry norml h
Bottle bali aur weight waali jo exercise hai wo nhi karna hai .Baaki sab karna hai
@@Sanjivaniheathsolution..sir aap mujhe link bhejiy....asak kmr m dard na ho ... Dr n toda ligament gep btaya h.
ruclips.net/video/8mmu4yNFj8E/видео.html
Aap ye exercise kijiye
कुछ डॉक्टर तो कहते हैं कि घुटने के दर्द में चलना चाहिए तो सही क्या है मॉर्निंग वॉक करना चाहिए या नहीं
morning walk bilkul nhi jab tak ki thik nhi jaaye
🙏 aap ka number mil skta hai
Instagram pe
Aap apna number dene ka kripa karein plz
आप अपना मोo नंबर देने की कृपा करे धन्यवाद
Good sir thankyou for advice