Promoting Bone Health through Effective Knee Exercises
In the pursuit of robust bone health, Dr. Umesh Shetty, a distinguished Orthopaedic Surgeon and Director of AXIS Multispeciality Hospital Mumbai, highlights the significance of knee strengthening exercises. These exercises not only enhance knee strength but also contribute to bone health, preventing conditions such as arthritis and osteoarthritis.
Single-Leg Dip: An Invaluable Knee Strengthening Technique
Among the array of recommended exercises, the single-leg dip takes center stage as a valuable knee strengthener. Dr. Shetty suggests placing two high-backed chairs on either side. With hands resting on the chair backs, one leg is lifted approximately 12 inches off the ground. Slowly bending down while maintaining the weight on the opposite leg, this posture is held for a brief duration before returning to an upright position. The sequence is then repeated on the alternate side.
Hamstring Curls on Weight Bench: Strengthening Multiple Muscle Groups
Dr. Shetty emphasizes hamstring curls on a weight bench as a highly effective method to bolster hamstrings and gluteal muscles. The exercise entails lying face down on the bench, knees drawn close, and hands gripping handles. Gradually bending both knees and lifting the attached weight in a smooth motion until a 90-degree angle is achieved, the posture is held for a few seconds before gently lowering it. Repetition of this sequence around 15 times is recommended.
Quadriceps Stretch: Enhancing Flexibility and Range of Motion
For those aiming to enhance quadriceps flexibility and expand knee range of motion, the quadriceps stretch is a valuable addition. Dr. Shetty suggests assuming a prone position with support from the right forearm. The left knee is gradually bent, and its ankle is secured by the left hand. Raising the knee to maintain a gentle stretch, the posture is held briefly before switching sides.
These exercises, as endorsed by Dr. Umesh Shetty, Senior Orthopaedic Surgeon, offer not only enhanced knee strength but also serve as a preventive measure against knee ailments, such as arthritis and overuse-related discomfort. In addition to injury prevention, these exercises contribute to maintaining robust leg muscles.
Also Read: Delhi CM Arvind Kejriwal Tests Covid-19 Positive With ‘Mild Symptoms’, Goes Into Self-Isolation