Knee Exercises

Knee Exercises

Knee exercises for scoliosis are not a cure. However, they should be a minor part of a much larger plan that includes flexibility training and surgical procedures. A good orthopedist in this area is Dr. Jay Mariano. The exercises should make your joints feel stiffer. You can do these knee exercises 2–3 times a week.

What to Do for Scoliosis, The exercises are designed to strengthen scoliosis. As this happens, the bones will start to fuse. Lift knees to a high position. Bend forward. Exhale. Lift your knees until they are nearly vertical. Breathe. Repeat. Do this for 10–15 minutes, 2–3 times a week. You may also want to consider some bodyweight exercises that will strengthen the musculature of the upper legs. Then stretch your legs and do some knee bends. Breathe. Repeat. Repeat. There are some exercises that you can do as long as you avoid twisting your knee. Doing this will cause further damage to the knee.

 

Exercise 1: Lying Knee Twists

Lying Knee Twists Using the handles, pull down into a bent knee. Make sure to keep a slight bend in your knee. Release. As you return to a straightened position, pull back into a bent knee. Release. Repeat.

Exercise 2: Hip and Shoulder Exercises

Hip and Shoulder Exercises, Assume a hip lift position. Pull in to a straightened position. Release. Take a deep breath. Release. Repeat.

Exercise 3: Downward Knee on Arm

Downward Knee on Arm, Bring your legs straight up. Let your arms fall away from your body. Slowly lower your legs back to a straightened position. Examine your posture. As you return to a straightened position, pull your shoulder blades down and back. Release. As you return to a straightened position, pull your hip up and back. Repeat.

Exercise 4: Plank

Plank, Assume a plank position. Make sure your arms are fully extended out to the sides. Lower your body down. Hold that position for about a minute. Release. As you return to the starting position, raise your body into a straightened position. Examine your posture. As you return to a straightened position, draw your shoulder blades back and down. As you return to a straightened position, draw your legs forward. Examine your posture. As you return to a straightened position, pull your knees up and back. Examine your posture. As you return to a straightened position, bring your chest and hips forward and up. Examine your posture. As you return to a straightened position, draw your head back and away. Examine your posture. As you return to a straightened position, lower your legs down. Examine your posture. As you return to a straightened position, return your arms to their original position. Examine your posture. As you return to a straightened position, return your shoulder blades to a straightened position. Examine your posture. As you return to a straightened position, lower your knee in toward your chest. Examine your posture. As you return to a straightened position, return your foot to the ground.

Exercise 5: Crunches exercise

Crunches exercise, Assume a plank position. Make sure to keep your spine rigid. Press into a straightened position. Push back into a straightened position. Repeat. Examine your posture. As you return to a straightened position, pull your knee into a bent knee. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, pull your shoulder blades back. Examine your posture. As you return to a straightened position, lower your shoulder blades back and away. Examine your posture. As you return to a straightened position, return your arms to their original position. Examine your posture. As you return to a straightened position, lower your knee in toward your chest. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your arm back to a straightened position. Examine your posture. As you return to a straightened position, return your knee into a bent knee. Examine your posture. As you return to a straightened position, return your shoulder blades back and away.

Exercise 6: Jumping Squats

Jumping Squats, Pull your knees into your chest and knees into your hands. Repeat. Examine your posture. As you return to a straightened position, lower your knees into a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your knee to a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground.

Exercise 7: Planks and Hip Raises

Planks and Hip Raises, Pull your knees into your chest. Hold that position for about 30 seconds. Release. Examine your posture. As you return to a straightened position, press into a straightened position. Examine your posture. As you return to a straightened position, lift your shoulder blades. Examine your posture. As you return to a straightened position, extend your legs and lift your hips. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, lower your knees in toward your chest. Examine your posture. As you return to a straightened position, return your arm to a straightened position. Examine your posture. As you return to a straightened position, lower your knee into a bent knee. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your arm to a straightened position. Examine your posture. As you return to a straightened position, return your knee to a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your arm to a straightened position. Examine your posture. As you return to a straightened position, return your knee into a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your arm back to a straightened position. Examine your posture. As you return to a straightened position, return your knee to a bent knee. Examine your posture. As you return to a straightened position, return your arm back to a straightened position. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your knee to a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your arm back to a straightened position. Examine your posture. As you return to a straightened position, return your knee into a bent knee. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your foot to the ground.

Exercise 8: Toweling the Knee and Hip Postures

Toweling the Knee and Hip Postures, Pull your knee into your chest and knees into your hands. Repeat. Examine your posture. As you return to a straightened position, press into a straightened position. Examine your posture. As you return to a straightened position, lift your shoulder blades. Examine your posture. As you return to a straightened position, extend your legs and lift your hips. Examine your posture. As you return to a straightened position, lower your knee into a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, lift your elbow. Examine your posture. As you return to a straightened position, extend your leg and lift your hip. Examine your posture. As you return to a straightened position, lower your knee into a bent knee. Examine your posture. As you return to a straightened position, return your arm back to a straightened position. Examine your posture. As you return to a straightened position, lower your knee into a bent knee. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your arm to a straightened position. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your knee into a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your knee into a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your arm back to a straightened position. Examine your posture. As you return to a straightened position, lower your knee into a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your elbow. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your arm back to a straightened position. Examine your posture. As you return to a straightened position, lower your knee into a bent knee. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your knee into a bent knee. Examine your posture. As you return to a straightened position, return your foot to the ground. Examine your posture. As you return to a straightened position, return your elbow. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, lower your knee into a bent knee. Examine your posture. As you return to a straightened position, return your leg to a straightened position. Examine your posture. As you return to a straightened position, return your arm back to a straightened position. Examine your posture. As you return to a straightened.