Physiotherapist and osteopath Dr. Alexandre Mota shares three safe exercises to strengthen anyone's knee.
1. Squats: To strengthen the quadriceps muscles in the front of the knee. Start with a partial squat, only going as low as you can without pain, and hold for 15 to 30 seconds. Do 3 to 5 times a day.
2. Stretching the thigh and back of the thigh muscles: Sit on a chair with feet flat on the floor and lean forward, keeping the spine straight. Hold for 15 to 30 seconds.
3. Stretching the muscles behind the knee: Stand with an unlocked knee, bend slightly, and lean forward while keeping the spine straight. Hold for 15 to 30 seconds.
These exercises aim to improve strength and control of the muscles in the front of the knee and relaxation and flexibility of the muscles in the back.
Here are the key facts extracted from the text:
1. The speaker, Doctor Alexandre Mota, is a physiotherapist and osteopath.
2. The speaker is discussing exercises to strengthen the knees.
3. The knee is subject to a "tug-of-war" situation between the muscles in the front and back.
4. The quadriceps muscles are the four muscles in the front of the knee.
5. The patella, or kneecap, is a triangle-shaped bone.
6. To strengthen the knee, one needs to improve the strength and control of the muscles in the front of the knee and relax the muscles in the back.
7. Stretching is necessary to improve flexibility.
8. The first exercise is the squat, which strengthens the quadriceps muscles.
9. The squat should be done slowly and carefully, without pain.
10. The squat should be held for 15-30 seconds.
11. The second exercise is stretching the muscles behind the knee, starting with the thigh muscles.
12. This exercise should be done by leaning forward while keeping the spine straight.
13. The third exercise is stretching the muscles behind the knee, including the calf muscles.
14. This exercise should be done by unlocking the knees and bending forward while keeping the spine straight.
15. All exercises should be done 3-5 times a day.
16. It's normal to feel soreness after exercising, especially if you haven't exercised in a while.
17. The soreness is a sign that the muscle is strengthening.
Note: These facts are based on the text and may not be universally true or applicable. It's always best to consult with a healthcare professional before starting any new exercise program.