The knee stretch exercise can be used for cardio, strength training, and stretching. It can alleviate knee pain and has two variations: standing and lying. It’s important to consult with a doctor or personal fitness instructor and start slowly to prevent injury.
The knee stretch exercise is a low-impact exercise that can be used for exercise or as a stretching exercise. It is used in cardio, strength training, and even as a Pilates stretch. Using knee traction not only adds more to a strength workout, but the stretching technique can decrease aches and pains in your knees. Those who suffer from knee pain or pain as a result of injury, age, or physical condition can try stretching their knee to see if it alleviates their symptoms.
It’s important to consult with a doctor or personal fitness instructor before adding a new stretch or workout to a routine. Instructions must be followed carefully, and the athlete must stop at any sign of pain or discomfort. Contrary to popular belief, pain does not equal gain when it comes to exercising. Instead, pain is a signal to stop to prevent further injury from occurring.
There are two variations of knee traction. These include those performed in the standing position and the lying position. When lying on the floor, an exercise ball placed under the knees and shins can make the exercise easier for those who have problems or discomfort.
To perform the standing knee pull, also known as the knee-to-chest pull, you stand with your feet hip-width apart and your posture straight. Then slowly lift one knee up to your chest without twisting your leg to either side. Pointing toes can help those who want a good, strong stretch. If the person is having trouble, they may choose to wrap their hands around their knee and use this force to gently pull the knee toward their chest. This stretches the leg muscles without requiring those muscles to put in extra effort to lift.
A cardio version of this exercise can be incorporated into a workout to help strengthen your legs and abs without having to do crunches. The person performing the exercise raises their arms up and raises their fists. Then lift the knee up towards the chest while lowering the arms so that the elbows pass the knee to each side. The move resembles a kick that cheerleaders perform at a football game, only the drill does not require the performer to kick forward. Then lower the leg and repeat on the other side.
Performing the lying knee stretch requires the person to lie on their back with or without an exercise ball under their knees. Slowly pull your knee in toward your chest, either alone or by wrapping your hands around your shin and pulling your leg in. A strength variation on this is to perform a crunch while bringing one knee to your chest. The person places his hands behind his head and turns his body so that the elbow opposite the knee he is raising almost touches his knee. Then repeat this with the other leg.
Whether performing these exercises as a stretch or using the more intense exercises for cardio and a workout, it’s important that the exerciser start slowly and not over do it. When performing any exercise, these can be used in conjunction with other stretches to warm up before moving on to the actual exercise section of the routine. Exercising before the body warms up properly can lead to muscle tension.
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