The knee is one of the joints most exposed to injuries such as sprains, injuries or ruptures of the ligaments: “To protect it and reduce the risks, it is necessary to strengthen the muscle groups, in order to” stabilize “it”, he explains Salvatore Marinellirehabilitation therapist in Milan.
Such as? With these 4 exercises, to be performed every day. But if you’ve had trauma, meniscus problems, or arthrosis in the past, talk to your doctor first.
Standing, back straight, legs spread over the shoulders, toes facing outward. He bends his knees and lowers his buttocks as far as possible, as if you were going to sit on a stool. Hold for 3 seconds and slowly return to your feet. One execution is enough.
In a standing position, hands on hips, take a wide step to the side with the left foot, then bend the knee, gradually shifting the weight of the body to the left leg: as a result, the right leg stretches and the muscles tense. Hold for 3-5 seconds, then slowly return to center and repeat while flexing your right. Perform 3 times on each side, alternating.
Upward leg stretches
Supine, fold your legs and place the plants on the ground. Now, fully extend your right hand upward, as if you were pointing at the ceiling with your toes. Hold for 3-5 seconds, then slowly return to the starting position and execute with the left. Do one rep on each side.
In quadrupedal mode, hands and knees on the ground, stretch back first one leg and then the other, pointing your feet. Now he lifts his right foot, bend the knee and bring it close to his chest, slowly. Hold for 3-5 seconds, he returns to the starting position and repeat with the left. One rep per side is sufficient.
(Drawings by Alessandra Scandella)