图示介绍如何锻炼你的膝关节Knee Exercise

1-step up to the object aproximately 30 cm high. wait 3 seconds while your knees are stretch then step down from object.

http://www.painexercises.net/userfiles/image/knee-exercises-1.gif

2- your heels will be floor and your fingers will be a place where has 5 cm height.(it can be a book) lift your budy with your foot fingers.

http://www.painexercises.net/userfiles/image/knee-exercises-2.gif

3-your foot will be completely touch the floor (you can put an object under your feet) lift your one leg till its straight. wait 5 second then put your legs down slowly. Do same thing to the other leg. While doing this knee exercise pyour leg should be parallel to the floor.

http://www.painexercises.net/userfiles/image/knee-exercises3.gif

4-Keep 50 cm distance with a wall and put yout back to the wall as seen on the picture.Sit down till your legs makes a 90 degree angle.Count till 5 at this position ten step up slowly.While doing tis knee exercise do not sit down so much . you can take a chair to support.

http://www.painexercises.net/userfiles/image/knee-exercises4.gif

5- Lie down on your face,Raise one of your leg witout bending knee .Do not force your hip so muc wile doing tis knee exercise.

http://www.painexercises.net/userfiles/image/knee-exercises5.gif

6-Lie down on your back. One leg should be bended and other one shoul be straigt.Raise your staraight leg from groung 10 cm and wait on this position 10 second then release your leg.Do same knee exercise wit your other leg.

http://www.painexercises.net/userfiles/image/knee-exercises6.gif

7-Lie down on your face. put a rolled towel under your feet Stretch your leg while pressing towel with your feet.

http://www.painexercises.net/userfiles/image/knee-exercises7.gif
8-Lie down on your back.Put rolled towel under your knee.Push your knees to towel while raising your feet.

http://www.painexercises.net/userfiles/image/knee-exercises8.gif

9-Do the same knee exercise with one leg and with weight on your feet ankle.

http://www.painexercises.net/userfiles/image/knee-exercises9.gif