Practice method: stand with one foot away from the wall, with your feet open at hip width and your feet in the same direction as your knees. Bend your knees slowly and move down (bend your knees in the same direction as your toes, and don't retract or open your knees). Focus on the muscles in the lower hips and the front thighs.
Tip: You can squat down against the wall with a yoga ball.
2. Leg contraction in sitting position-15s *3 groups *2 legs
Practice method: Sit in a chair, lift your right leg and straighten it slowly. Squeeze the muscles of the right thigh and hold this position 15 seconds. Repeat the other leg.
Tip: If you want to increase the difficulty, you can tie a sandbag and other heavy objects at your ankle.
3. Straight leg improvement -3 groups 10 times *2 legs
Practice method: Sit in a chair. Lift your right leg until it is straight and your toes are slightly outward. Keep your legs elevated, move your thighs up and down as much as possible, and always focus on the front muscles of your thighs. Then switch sides and repeat the other leg.
4. Leg hamstring stretching -3 groups15s *2 legs
Exercise: Sit by the chair. Stretch out your right leg and straighten it, so that your toes are slightly spread out. Keep your upper body upright, lean forward, and slightly stretch the muscles in the back of your thighs and calves.
Tip: Keep your back straight and your hips bent.
5.ITB (iliotibial tract stretching)-3 groups15s *2 side legs
Practice method: stand, slightly bend your left foot forward, with your right foot passing through the back of your left foot and straightening your knees, pushing your hips to the right, and bending your upper body to the left to stretch the right and right iliotibial tract. Hold 15 second, and then switch sides. You should feel the stretching of your thighs and hips.
Tip: don't forget to keep balance, you can bend slightly if you are not flexible; If you want to increase the flexibility of iliotibial tract, you can increase the lateral flexion angle.
6. Squat with bare hands-10 times in three groups
Practice method: Stand with your feet shoulder width apart, toes slightly outward, and hands at your sides. Kneel down and raise your hands to shoulder height at the same time. Keep your back straight and don't let your knees run over your toes. Then go back to the original position and do it again.
7. One-legged squat-3 groups of 5 times *2 legs
Practice method: point your feet forward and stand at hip width apart. Lift your right foot to keep your balance. Then the right leg knee slowly squats to a tolerable position, and then slowly returns to the starting position.
Tip: If you can master this action, you can enter the following action.
8. Knee abduction one-leg squat-3 groups *5 times *2 legs
Practice method: Stand with your feet outward, bend your right knee to keep balance, then bend your right knee and slowly squat down to a position you can stand, so that the muscles of your right thigh and buttocks are tight. Slowly return to the starting position.
9. lunge squat-three groups *5 times * two legs
Practice method: stand, take a big step forward with your right leg, slowly bend the knee of the leg behind you and lower it into a lunge until your right leg is almost at right angles. Keep your body center of gravity on your hind legs. Then return to the starting position. Make sure your back stays straight during the whole movement.
Tip: If you can master it well, you can do lunge training.
Extended data:
Matters needing attention in fitness for patients with knee arthritis
Avoid practicing squatting. When squatting, the knee joint and patella bear the greatest force, especially when squatting at 90 degrees, which not only damages the cartilage surface of the knee, but also produces new pain when the bone is broken. Biomechanical research shows that when the knee joint flexes 90 degrees, the pressure at the kneecap (medically called patellofemoral joint) is equal to 6 times the body weight, and it can reach 8 times the body weight when squatting, but only 1.5 times the body weight when walking. Doing exercise won't wear off bone spurs.
Second, avoid hamstring muscles. Functional degeneration of ligaments, muscles and joint capsules in the elderly. If you lift your legs on the horizontal bar or fitness equipment and do leg press, it is easy to cause ligament muscle strain around the knee joint. Some people with osteoporosis are even at risk of fracture.
Three bogeys: Tai Chi. Tai Ji Chuan is suitable for full-body exercise for the elderly, but it seems that a slow squat, a turn, a lift and a push will produce great torsional force on the knee joint, which will aggravate the joint wear of the elderly. This kind of exercise is also not suitable for the elderly with knee osteoarthritis.
Four bogey aerobics. When doing aerobics, the knee joint rotates and jumps greatly, which increases the probability of sprain of knee ligament and wear of cartilage surface. Some old people don't feel pain and discomfort when they dance to music, but after a while, their symptoms get worse, and then they suddenly realize.
Don't walk too much. Walking is a mild exercise suitable for the elderly. However, excessive and repeated walking for a long time and a long distance can increase the wear and tear of articular cartilage, and at the same time cause local congestion, synovial swelling and exudation of joints, produce inflammatory reaction, induce or aggravate the original symptoms of osteoarthritis, aggravate the pain, and thus affect walking activities. Therefore, elderly people with knee osteoarthritis should not take excessive walks.
Reference: Baidu Encyclopedia-Muscle