Regular exercise can lessen and even relieve knee, back, joint pain and other symptoms, such as stiffness and swelling. Mastering some of the basic yoga poses and exercises will help strengthen your feet, prevent pain, and improve your balance.
Healing position of yoga and some basic exercises that can ease your knee, back and joint pain:
Cat’s Pose – Brings flexibility to the spine, strengthens the back and arms, tones and firms buttocks.
How to do it:
– Start on your hands and knees in a ‘table-top’ position. Make sure that your knees are hip-width apart and are directly below your hips. Your arms should be straight and directly below your shoulders.
– Breathe in, curving your back downwards, pulling the tummy muscles in and upward. Tuck in your chin towards the chest. As you breathe out, round your back and tuck in your head.
– Repeat a few times in a flowing movement, using the breath. Hold each pose for three to five breaths at first. Stop if you experience any discomfort.
– Backward bends should always be followed by a forward bend so that you don’t overstrain.
Ankle Circles – Ankle mobility and flexibility are extremely important. If your ankles are tight you might experience hip, back or knee pain.
How to do it:
– To perform ankle circles, put your back to the floor and extend one leg over your head.
– Rotate the extended leg’s ankle clockwise for 10 counts.
– Then, rotate the extended leg’s ankle counterclockwise for 10 counts.
– Switch legs and repeat.
Water exercise – Water exercise, or walking in the shallow end of a pool, are also excellent for muscle strength and knee flexibility. Because the body is buoyant in water, it lessens impact to near zero as it makes you work a little harder to move.