Repeat three times
. 
In yoga class, we often hear some tips to protect the knee
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The quadriceps is also important for knee health
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These tips are important because knee injuries are common and slow to heal
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However, when you maintain the flexibility of the muscle, the kneecap is free to move
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At the same time, by straightening the knee, the upper leg is slightly bent outward, so that the quadriceps (including VMO) is activated, so that the kneecap is in the right position
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Hold for 30 seconds, then switch sides
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You have to combine strengthening the VMO (the innermost quadriceps) with improving the flexibility of the quadriceps, especially the rectus femoris
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Although instability of the foot or ankle can lead to knee pain and dysfunction, pelvic instability is also a cause
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In the front leg, imagine pressing the inside and outside of the knee into a fixed object at the same time
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Repeat three times
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This is a common contraction of the muscles around the hip, which requires some practice
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When your side hip joint feels tight, please pull up your hand or yoga band
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However, any pelvic instability due to imbalance of the core, hip abductor, and / or gluteal muscles will generate pressure and transmit it to the knee, resulting in abnormal wear and may cause chronic pain
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Tie the outer arch of your foot with your other hand or yoga band
.
1
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For example, the angle of the knee does not exceed 90 degrees, or, if the knee is painful, step back
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Supine hand and toe stretch this position helps to stretch and strengthen the resistance of hip abductor
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3
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Dance style this posture releases tension in quadriceps and strengthens gluteal muscles, which are the key actions to prevent and treat pain in the anterior (anterior) part of the knee
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Strengthening the hip extensor and turning the femur outward helps to balance this painful angle
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To make your knees healthier
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This action stabilizes the knee, strengthens the muscles of the hip, and improves your sense of joint position..
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Of course, it’s not enough to focus on the muscles that only provide pelvic stability
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To protect your front knee, bend slowly forward but not more than 90 degrees
.
The legs are stronger
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When it comes to knee health, first understand the importance of the core, hip abductor (outside the hip) and gluteal muscles
.
The following position will help you stabilize your pelvis by strengthening the core, lateral hips, and releasing tension from the quadriceps
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When the quadriceps is tight, which is common in most people, it inhibits knee activity and prevents proper knee alignment, resulting in abnormal high pressure
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All three muscle groups surround the pelvis, which means that the stronger and more stable they are, the more stable the pelvis will be
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It is generally believed that when the medial femoral oblique muscle is weak, the kneecap is more likely to deviate from the normal state and eventually lead to injury
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For example, the internal rotation of the femur will have a valgus position, which is often associated with pain in the anterior knee
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This strengthens the abductor of the hip
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This is important because during flexion and extension, the orientation of the femur at the hip joint causes a small amount of normal rotation at the knee joint
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Soldier I practicing soldier I can strengthen the buttocks of the hind legs and stabilize the buttocks and ankles of the front legs
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This is because traditionally, the treatment of pain in the front of the knee focuses on strengthening the innermost quadriceps femoris
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To understand how these muscles affect the knee, it’s best to consider the knee as a whole across the leg and pelvis
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(focus the stretch on the rectus femoris, while bending the knee stretches the other three quadriceps.) Hold for 30 seconds, then change sides
.
2
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Balance with the wall, bend one leg, hold the ankle with the other hand and pull the heel toward the hip
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But the best way is to strengthen the quadriceps to lift the knee
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Any swing up from the foot or down from the pelvis affects the kneecap
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At the same time, place your gluteus maximus on the side of your knees
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Lie on your back with one leg straight
.
New findings suggest that in addition to stretching the quadriceps, strengthening the core, abductor hip and gluteal muscles is actually more effective than strengthening the medial oblique femoris alone
.
Press the feet on the mat, lift the arch, and pull the back foot toward the center line as you straighten the knee
.
