Leg Strengthning and Stretching Exercises for Joint Pain

 Leg Strengthning and stretching exercises

 

 Leg strengthing exercises : 

Exercises to Tone Your Legs at Home

Keeping your legs toned has big benefits because leg exercises work your largest muscle group. Leg strength improves balance and coordination, protects your joints from injury, and boosts your metabolism. As you age, leg exercises can become even more important for keeping your ankles, knees, and hips in good shape. Though walking is great exercise to get your heart rate up, it doesn’t build as much muscle tone as focused leg exercises.

Try adding leg exercises to your strength training routine twice a week. Your goal should be 10 to 15 repetitions per set and two to three sets per workout. Because leg muscles are large, you should notice improved muscle tone quickly. If you have any joint problems, talk to your doctor before you add a leg workout to your fitness routine.

Low Section Of Woman Exercising At Gym 

1. Alternating Knee Lifts

It’s smart to start any strength training workout with an exercise that doubles as cardio and a muscle builder. Alternating knee lifts get the job done by toning your hamstrings, quads, and glutes while increasing your heart rate and improving balance. The other benefit is that they’re simple to do. Stand with feet hip-width apart. Lift your right knee to hip height. Lower your knee and do the same motion with your left knee. Repeat the sequence for one to three minutes. You can also get the same effect but doing step ups on your stairs.

Pregnant woman exercises in her home 

2. Squats

Squats are a classic leg strengthener that target hips, thighs, and glutes. Beginners may want to start with chair squats and graduate into standing squats. For chair squats, stand in front of a sturdy chair as you’re about to sit in it. Place feet slightly wider than shoulder-width apart. Focus your weight in your heels and bend your knees to slowly lower your buttocks towards the chair. When you get close to the chair, quickly press back up to standing. Standing squats use exactly the same movement, without the chair. Aim for 10 to 15 squats per set.

3.Lunges

When you want to work all of your leg muscles at once, go for the lunge. It works glutes, quads, hamstrings, and calves. Stand with your feet shoulder-width apart and step forward with your right foot while you drop your back knee toward the floor. Push off your back foot to return to the starting position. Repeat with your left leg. You can also do reverse lunges where you step backward instead. Either way, you always drop your back knee toward the floor. If you want to add variety, try doing forward lunges while moving forward each time you lunge.

4. Calf Raises

Your calves may not be as big as your other leg muscles, but they still need toning, so they can support your ankles and help you balance. Calf raises are simple, but effective. Stand with your feet shoulder-width apart. It’s easiest if you stand near a chair, counter, railing, or wall for support. Push up onto the balls of your feet, like you’re standing tippy-toe, and hold for three seconds. Then slowly lower your heels back down to the floor. Do two or three sets of 15 raises.

5.Knee Extensions

Knee extensions target the quadriceps and strengthen the knees. You can do this with or without ankle weights. If you don’t have ankle weights, try draping a bag of rice over your foot. Sit all the way back in a chair with your feet almost touching the ground. Lift your feet with a rolled towel if you need to. Flex your right foot and slowly lift your toes up towards the sky until your leg is completely extended. Then slowly bend your leg to lower it. Remember to keep your foot flexed and move slowly. Do 10 to 20 reps. 

Leg stretching exercises :

1.Hamstring stretch – hold for 10 to 15 seconds

1.Hamstring stretch

To do a hamstring stretch:

a.Lie on your back and raise your right leg.

b.Hold your right leg with both hands, below your knee.

c.Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight.

d.Repeat with the opposite leg.

2.Inner thigh stretch – hold for 10 to 15 seconds

2.Inner thigh stretch

For the inner thigh stretch:

a.Sit down with your back straight and your legs bent.

b.Put the soles of your feet together.

cHolding on to your feet, try to lower your knees towards the floor.

3.Calf stretch – hold for 10 to 15 seconds

For the calf stretch:

a.Step your right leg forward, keeping it bent, and lean forwards slightly.

b.Keep your left leg straight and try to lower the left heel to the ground.

c.Repeat with the opposite leg.