Health Care Exercises

1. Lay down on your back with your legs bent, your feet as near to your butt as possible and your arms out to the

2 If instructed by your healthcare provider, bend the left / right elbow farther by gently pushing up on your forearm using your other hand until you feel a gentle stretch.

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Lie on your back with your left / right leg extended and your opposite knee bent.

REST-make sure the leg is still in a single position and for you to avoid any type of physical activities.

When you bend the right knee to a right angle, bend it very swiftly with a meaningful exhalation, and point the inside of the right knee in the direction of the little-toe side of the right

3) Arms- Put your hands on your side where if you dropped a ball it would land by your heel. Lift your hands to the middle of your ribcage and release at the top. Let the hands swing forwards, put your elbows together, and rotate your hands. Raise your hands directly above your head (remember to rotate the hand when going above your head). Then, follow the same pathway down.

Place an exercise ball and a stretchy loop at the foot of the table. Hook your feet so that you make the balls of your feet resting on the band. The next step is to press the toes towards the bottom. You need to repeat this procedure 15 times.

Third assisted stretching exercise: Lying supine on the edge of the table and keeping the dominant leg hanging off the table. Then flexing the dominant leg at the knee and the thigh is slightly hyperextended at the hip by gently pressing it down.

Stand with your feet apart at shoulder width. Place your hands behind your head with your elbows out and squat. At the lowest point in the squat, you should lean forward so that your shoulders are directly above your knees. Keep your back straight at all times.

Place your left palm with the index finger touching the thumb on the left knee.

Knee pain can have sever causes but the general recommendation is to first rest, ice, and elevate the knee if it's too painful to put pressure on. Once the pain has subsided, add in flexibility exercises such as foam rolling, which is the technique used to massage out the knots in your muscles, and static stretching, which will help reduce the stress that's being placed on the knee joint-- which can lead to pain. There are 3 major areas to foam roll and stretch, which will help alleviate your knee pain--your calves, the inside thigh, and your outer

To begin, lie supine (on your back). Fold your knees and keep your feet hip distance apart on the floor, ten to twelve inches from your pelvis, with your knees and ankles in a straight line. With your arms beside your body, place your palms faced down.

Sit in lotus posture or you can also prefer to sit in a chair, but make sure to keep your neck and spine straight.

How to solve: reduce eccentric exercises. In addition, you should workout gently to prevent having the knee pain. For most people who have been in this problem, you can consider buying a best spin bike for a smooth workout process from this website. This will help smoothing the time of practicing and prevent individuals from catching serious injuries.