60+ के पार उम्र मे घुटना दर्द के 7 असरदार व्यायाम| Arthritis Knee Pain Exercise for 60+ age

Hello friends, when we reach the age of 60 or 70, knee pain becomes very common. There are many videos on YouTube about knee pain exercises, but many of these exercises are difficult for elderly people to perform. So today's video is specially designed for senior citizens aged 60 and above, and I'll show you how you can do exercises for knee pain.

Exercise 1 - Knee Press Exercise:
You'll need a pillow for this. You can do this lying down or sitting - sitting is better so you can see your knees. Place the pillow under your knees and press down for 5 seconds. This strengthens the quadriceps muscles which support your knees. Repeat 20-25 times minimum on both knees.

Exercise 2 - Straight Leg Raises:
Lie down and lift your leg straight up to 30 degrees - not higher. Hold for 5 seconds, then relax. Keep your ankle squeezed inward, not forward. Repeat 10 times per leg.

Exercise 3 - Side-lying Exercises:
Lie on your side with knees bent at 90 degrees. Lift your knee up, hold for 5 seconds, then relax. You can also do this with straight legs, lifting to 30 degrees. Repeat on both sides.

Exercise 4 - Seated March:
Sit and march in place like you're in a parade. You can also do standing marching.

Exercise 5 - Semi-Squats:
Use wall support and do half squats - don't go all the way down. Only do this if comfortable.

Exercise 6 - Heel Raises:
Use table support and raise your heels up and down. No fixed count - the more you do, the better, but minimum 20-25 times.

Do these exercises regularly, twice daily - morning and evening. This will give you significant relief. Thank you for watching, friends.
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Some of the useful playlist to help you:
1: Back pain video series:
   • Back Pain Video Series  

2: Upper Back, Neck and Shoulder pain videos:
   • Upper Back, Neck & Shoulder Pain Solution  

3: Heel pain solution videos:
   • Heel Pain Solutions  

4: Elbow pain video:    • Elbow Pain  

5: Leg pain video:    • Leg Pain  

6: Shoulder pain & stiffness video:    • Shoulder Pain Stiffness  

7: Knee pain videos:    • Knee Pain Video series  

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