Lead: How to exercise the muscles of the knee? Knees are very powerful and easily injured, so we must pay attention to the exercise of knees. For the knee, a lot of exercise can dredge the tendons and blood, which can achieve the purpose of strengthening the knee, but exercise is also a method that needs exercise, otherwise it will cause knee injury. Let's take a look at how to exercise your knees.

First, rub your knees.

By sitting, your legs can bend and stretch. Rub your hands on your knees respectively, and press them for 30 times or so, preferably with your knees feeling slightly hot.

Second, tuck your knees and stick to your chest

Stand upright or lie on your back and relax. Lift your right leg, bend your knees, then put your hands around your knees, keep your knees as close to your chest as possible, pause, release your hands, and restore your right leg to its original state. Then lift the left leg and do the same actions as the right leg, 10 to 15 times each.

Third, twist your knees and rotate.

Put your legs together, kneel down, put your hands on your knees, and gently turn your knees. You can turn right from left, then turn left from right, and turn 10 to 15 times respectively or alternately. Be careful to move slowly, not too fast and not too hard.

Fourth, bend your knees and squat

Legs apart, shoulder width apart, hands on knees, slowly squat down. When squatting, try to stick your hips close to your calves, pause for a moment, and then stand up slowly. Doing this for 5 to 10 times can exercise leg muscles and increase leg strength.

Fifth, straight leg lifting exercises

Sitting or supine position, the healthy leg flexes, the joint of the affected limb is straight, the ankle joint is extended, and the straight leg is raised. The height of the heel from the bed surface is about 15CM. Hold on for 5-9 minutes and put it down slowly.

When you exercise your knees, you should do it according to your own physique. Don't do too difficult movements. It will be even more troublesome if the knee joint is strained. Keeping a good mood during exercise is helpful to exercise. You can listen to music while exercising without getting bored.