Easy Indoor Exercises for the Rainy Season PDF Print E-mail
Tuesday, 23 May 2017 07:50

Rainy season is officially here. Stretching can help improve knee function, increase range of motion, and relieve discomfort, especially for those who have creaky joints during the rainy season. Here are four simple indoor exercises for Osteoarthritis patients to ensure blood circulation in our joints and help it to function well while the rain pours outside:

Standing Calf StretchCalf stretch

Stand facing a wall with your right leg in front of you and your left leg behind. Placing your hands on the wall for support, slowly bend your right front knee and lean into the wall, pressing the left heel to the floor. Once you feel a stretch in your left calf muscle, hold for 30 seconds, and then slowly relax. Repeat the stretch twice more before switching sides and repeating.

Seated Hip March

Seated-Hip-MarchSitting up straight in a chair, slightly kick your left foot back a few inches underneath the chair, keeping toes on the floor for support. Lift your right foot off the floor, keeping your knee bent at a 90-degree angle. Hold your right leg in the air for five seconds, and then slowly lower it back to the ground. Repeat 10 times. Alternate to the left leg and repeat 10 times.

 

Quadriceps Stretch

hamstring stretchLying face down, bend your right knee and grab your ankle with your right hand. (You may want to rest your forehead on your left forearm for support.) Gently pull your right foot towards your buttocks until you feel a gentle stretch in the thigh. Hold the stretch for 30 seconds before slowly lowering your leg. Repeat two more times (for a total of three times), switch sides, and repeat.

Take your time when doing exercises and should you experience pain stop and make sure you take note of it and talk to your doctor on your next visit.

 

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