By spending many hours at home and reducing our movements, the knees can suffer from this lack of mobility and stimulation, which is why discomfort that we did not have before may appear.
This work is aimed at working on the mobility of the knees , to maintain them with good elasticity and range of motion.
Before starting the routine and to become aware of our body, it is important to do a simple breathing exercise while lying on the floor on a towel or mat.
Place your hands on your stomach and close your eyes.
Take 10 slow, deep inhalations and exhalations while noticing how your stomach rises and falls with them.
Once connected we can proceed with the exercises that we describe below.
Instructions:
Perform the exercises gently, breathing in rhythm to generate medium tensions without forcing at any time.
None of the exercises should cause pain.
Whether you have discomfort or an injury or what you want is to keep them active, you can follow this guideline.
MOBILITY EXERCISE: 10-15 repetitions
STRENGTH EXERCISES: 10-15 repetitions
PROPRIOCEPTION EXERCISE: 5 rep. of 10 seconds.
Practice these exercises 1 or 2 times a day, adapting the intensity of the exercises to your abilities, remember that they should not cause pain at any time (without tension in the stretches).