5 Exercises I Wish I Knew Earlier – Knee Pain Edition ( Bonus) Stronger muscles around the knee > just rest. Do these slow, controlled, pain-free. 1️⃣ Quad Set – towel under knee, light press, hold 5s × 10/leg × 2–3 sets 2️⃣ Straight-Leg Raise – 10–12/leg × 2–3 sets 3️⃣ Glute Bridge – 10–12 × 2–3 sets 4️⃣ Clamshell – 10–12/side × 2–3 sets 5️⃣ Sit-to-Stand – 8–10 × 2–3 sets ⭐ Bonus: Backward Walk – 2–5 min, short steps (glance back, clear path) How often: 3–4×/week • Breathe normally • Progress g

Knee pain is a global issue with ageing. In this video some useful tips, exercises and foods are explained. Exercises 1. Heel Raise Lift your heels off the ground and rise up on the toes of both feet. Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions. 2. Side Leg Raise Place your weight on your left leg. Stand tall and lift the right leg out to the side -- keep the right leg straight and outer leg muscles tensed. Hold 3 seconds, then slowly lower the leg. D

1.1K views · 11 reactions | Want MONSTER LEGS but struggle with knee...