Save your knees
Whether you're a gym rat or you simply have a rigorous walking routine, your knees take a pounding day to day. What's more, women are more likely to experience knee pain than men. Blame it on our wider hips—that anatomical fact leads to more stress. Plus, it has been reported that female hormones, such as estrogen, seem to weaken the ligaments around the knees. With the odds stacked against us, it's crucial that we take the steps necessary to injury-proof one of the most important parts of our bodies. Add a few of these key exercises to your next workout routine to help keep your knees ready for action.
Temple pose
Stand with your feet at least 4 feet apart, toes turned out to 45 degrees. Bring your palms together at heart level, lifting your chest and dropping your shoulders. Inhale, then begin to bend your knees until your thighs are parallel to the floor (or as close as you can get to that). Be sure your knees stay over your feet (don't let them cave in toward each other!), and keep your back as straight as possible without arching it. Draw your belly in and up, and drop your tailbone down. Hold for five to 15 breaths; release and return to standing. Repeat up to three times.
Reclined butterfly
Lie on your back with the soles of your feet together and your knees bent and dropping toward the floor. Place your arms, palms up, by your sides, keeping your shoulders back and your chest open. Close your eyes and inhale through your nose while slowly counting to four, then exhale while counting back down to one. Continue for 10 minutes, or as long as it takes you to feel fully relaxed.
Original article and pictures take www.health.com site
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