Often, with increasing age, pain and muscle spasms occur in the knees, which leads to difficulty in bending and working and climbing and descending stairs. Often people avoid climbing stairs and walking for fear of pain and swelling in their feet. If you are also suffering from physical pain and recurring pain is worrying you, then to overcome this problem, you can solve this problem with the help of some simple exercises sitting at home. Learn exercises that can relieve muscle pain when done daily (try these exercises if climbing stairs is difficult).

In this regard, fitness expert Vanitha Randhawa says climbing and descending stairs can maintain muscle strength. Apart from this, mobility and balance are maintained in the body. To keep the lower back muscles healthy, all the muscles from the knees to the legs are strengthened by doing some exercises with the help of a chair. For this, exercise regularly.

According to the National Institutes of Health, prolonged sitting increases the risk of death. A study of 8,000 people who exercised for 30 minutes a day found that Flexibility began to increase in his body. It also provides relief from health related problems and pain.

Increase flexibility in the knees with these exercises

1. Side leg lift

To relieve muscle pain, lie on a mat. Now lie on your side, support your head with your right hand and keep your legs straight. Place your left hand on the floor. After this, lift the left leg and then bring it to the right leg. Repeat this exercise 15 to 20 times. If you want, you can also do this exercise while standing and supported by a chair. In this the right leg should be taken away and the left leg should be brought near.

2. Chair plank

You can take the help of a chair to perform this exercise. If you can’t do the exercises lying on the floor due to pain, take a plank position on a chair. In this position, hold the chair firmly with both hands and place your toes on the floor. Now push the chest towards the chair and then come back. Do this exercise 10 to 15 times. Apart from this, you can also hold the plank position for 30 seconds. It also starts strengthening the muscles.

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3. Sitting high knees

To relieve growing pain in the knees, sit on a chair and place both feet on the floor. Now keep both the palms near the chest. Now lift the right leg and touch it with the right palm. Then lift the left leg and touch it with the left palm. By doing this exercise 20 to 25 times, the flexibility in the knees will increase due to which there will be no problem in walking.

4. Chair squats

Get a sturdy chair to avoid backaches and pain. Now place both hands in front. She slowly sat in the chair and stood up. Walk with space between both legs. Doing 20 to 25 chair squats can reduce stiffness in the body and also prevent stair climbing problems.

5. Back kicks

Stand with the support of a chair and place your feet firmly on the floor. Hold the chair with both hands. After this, make a distance of 10 inches between the two legs. Now lift the right leg and move it away and then touch it with the left leg. By repeating these kicks 20 times, back pain will begin to subside and walking will also become easier.

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