Your knees carry most of your body weight but you ignore them the most. It is common to have pain in your knee as you age, but it is also possible to treat it. Problems like pain, swelling in your knees start with your weight gain, which keeps your knees weak. For this, we are going to give you some tips so that you will also get rid of knee pain.
This exercise is done with the help of the leg extension machine. In this, less weight is raised initially and then gradually the weight is increased. Sit on the machine, bend the legs at a 90-degree angle, with the feet inside the pad of the exercise machine. Keep in mind that your knees are in line with the toes, not outside.
Sit up straight and grab the sidebar. Now slowly open the legs as much as you can. Now slowly bring the feet back down. If you want to exercise this exercise a little, then lift the weight with just one leg, stop for 10 seconds and then bring it down.
Standing leg extension
You do not need a leg extension machine for this exercise. All you need is a resistance band and a hook. Attach the band to your heel and stand away from the support, so that the band is pulled.
Standing on both feet making the equal distance from the support. Take a chair for support. Now take out the right leg which will pull the band. Stay in this position for 10 seconds and then come back.
Squats strengthen not only your knees but also certain muscles of your thigh. You can use a wall to perform a static squat. Support the wall by straightening the arm, keep the elbow straight.
Now bend in such a way that you are sitting on the chair. Keep your waist straight. Stop when the knees reach the right angle. Your knees should not come out of the toes. Now slowly return to normal posture.