1Stretch thigh muscle

Benefit︰Stretching your thigh muscle helps to relieve knee pain

Instruction︰With right hand on wall, use your left hand to pull your left foot backward until your front thigh muscle is in tension. Hold it for 10 seconds. Repeat 10 times for each side.

2Strengthen thigh muscle

Benefit︰Protect knee joint

Instruction︰Sit down. Straighten your right foot and point your big toe toward your body. Hold it for 5 seconds. Repeat 10 times for each side.

3Ankle exercise

Benefit︰increase blood circulation around foot

Instruction︰Sit down. With both feet on ground, point your toes upward and then relax. Repeat 10-20 times.

4Stretch calf muscle

Benefit ﹕Relieve tension of calf muscle

Instruction ﹕Bend your fore leg and straighten your hind leg. Point your tiptoes in the same direction until your calf muscle feels stretched. Hold it for 10 seconds. Repeat 10 times for each side.

5Strengthen side muscle of leg

Benefit ﹕Strengthen side muscle of leg

Instruction ﹕Stand up and hold a seat back with both hands. Straighten both legs and raise them outward. Hold it for 5 seconds. Repeat 10 times for each side.

6Strengthen leg muscle

Benefit ﹕Strengthen leg muscle to prevent fall

Instruction ﹕Stand up with right hand on a seat back
a. Straighten your leg and lean forward a little. Hold it for 5 seconds. Lean backward a little and hold it for 5 seconds. Repeat 10 times for each side.

7Strengthen leg muscle

b. Bend your knee backward and hold it for 5 seconds. Repeat 10 times for each side.

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