Core Solutions: Hip Knee and Leg Pain

Relieve Pain In 60 Seconds Try these simple at home exercises to relieve your pain.

KNEE EXTENSION STRETCH Workingonyourkneeextensionrangeofmotionthroughactive stretchesoffersnumerousbenefits. Itstrengthensthemuscles that support your knee, particularly the quadriceps muscles on the front of your thighs. It also stretches the back of your thighs, where your hamstrings are located. Maintaining, or improving, your range of motion for knee extension can also help reduce symptoms of knee arthritis. How it’s done: While sitting, tighten your top thighmuscle to press the back of your knee downward towards the ground. Hold for 30 seconds and repeat 7 times. HIP HIKES An abnormal hip alignment, such as a lateral pelvic twist or lift, can result in hip instability and affect your exercise routine and results. A common rehabilitation exercise that can correct and prevent the misalignment is the hip-hiking technique. You can do this exercise pretty much anywhere and won’t need any equipment. With consistency and proper execution, you can be back to your workout in no time. How it’s done: Whilestandinguponastep,loweronelegdownwardtowards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 5 times.

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