With no cure currently available, the treatment for arthritis must include exercises to provide a soothing effect to the affected joint to alleviate pain, maintain, or improve joint mobility, increase the muscle strength of the joints, and minimize the disabling effects of the disease. Knee exercise gives effective relief. Yoga is better than physiotherapy exercises according to various authoritative research.
Read Research Findings: Natural arthritis remedies .
Arthritis knee exercise can relieve pain by creating more mobility in painful joints and inflammation.Yoga for Arthritis enhances the flexibility while stretching and strengthening the muscles around the knee joints.
We can assure you that after doing this full 21 Day course, there will be a positive change in your problem. As a number of factors are responsible for the development of arthritis, a combined workout program has been provided below. In this complete course, yoga will help you to recover from the underlying factors of knee pain.
Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.
1. Quadricep drill exercise:
Sit alike as shown in the video. Contract and relax your knees for 10 times. Give a pause for few seconds and again contract and relax your knees for 10 times.
Benefits: Helps to reduce knee pain by exercising the knee muscles and proper blood circulation.
2. Static quadricep drill exercise:
Sit alike as shown in the video. Now contract your knees, move your feet inside. Hold the posture till 5 counts. Then move your feet out and relax your knees. Repeat this exercise for 5 sets.
Benefits: Contracting the knee muscles helps to gain back the flexibility of knees and legs.
3. Lifting of knee joint pillow under the knee:
Sit with a pillow under your knees. Now move and lift your knees for 10 times as shown in the video.
Benefits: Maintain proper blood and oxygen circulation giving a pain free feeling.
4. Dangling exercise:
Sit on a chair. Now do the leg movement for 20 times.
Benefits: Increases the range of motion and flexibility of legs.
5. Static dangling exercise:
Sit on a chair. Now move your legs up and put your feet inside. Hold the posture and count 5. After that bring your legs in to normal position. Repeat the exercise for 5 sets.
Benefits: Helps in pain management. The holding posture gives your better comfort from arthritis pain.
Lift your hands in front till shoulder level. Bend from knees as shown in the video. Hold the posture for 5 counts. Move up to normal position. Repeat this for 2 sets.
Benefits: Brings flexibility making your knees and legs supple.
Lie down straight. Put your hands up above your head. Interlocked your thumbs. Now stretch your upper body towards upward and lower body towards downward, so that your whole body gets stretched. Hold the posture for 10 counts. Come back to normal position and again repeat the asana. Then take rest in sabasana.
8. Suryaved pranayam:
Sit in padmasana
and close your left nostril with ring and little finger as shown in the
video. Now close your eyes and breathe in through right nostril. Then
block your right nostril with thumb and breathe out with left
nostril. Again breathe in with left nostril. Close your left nostril
and breathe out with right nostril. Do this for 10 times. Change your legs and again do for 10 times.
Benefits: Pranayam gives better oxygen supply to all parts of body providing a feeling of calmness and balanced between mind and body.
9. Khechuri pranayam:
Sit in padmasana with
closed eyes as shown in the video. Now roll your tongue to touch the
palate. Count 10. Return to normal position. Change your legs and repeat the same again.
Benefits: Increases vitality and energy to work.
10. Sabasana towel on forehead:
Lie down straight. Put a wet towel on your forehead. Close your eyes. Relax your whole body without getting any tension and nervous as if you are feeling sleepy. Do this for 5 minutes.
Benefits: Completely make you out of tension. Relaxes mind and body giving you a feeling of well-being.
A Word Of Caution:
Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.
While there are many kind of exercises, an Yoga expert can tailor a video routine that values your time and addresses every other problem or wish that can be helped. Also this ensures there are no contradicting exercises that you should rather avoid.
We will be happy to mail you a custom made YouTube video playlist, Diet chart and advise natural remedies including your other ailments and medical history. It costs $10 or Rs. 500.
You can book an appointment with Dr. Dibya in his Chambers in Kolkata HERE
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