Strengthening Exercises For Knee Pain

Strengthening Exercises For Knee Pain

October 15, 2020

When you think of Yoga or Physical Therapy, one of the poses that one would immediately think of is the Child’s Pose. It’s a good and simple resting posture after difficult poses during a yoga session. It’s a grounding stretch that does wonders in the body. It’s a good pose to calm the nerves and the mind after a stressful day.

The benefits of this pose include calming the brain and helps in relieving stress. It also stretches the hips and thighs and the ankle areas. However, this pose is not recommended for patients with severe knee injuries or pregnant women in their 3rd trimester.

But beyond those benefits, Child’s Pose also promotes that much-desired flexibility and it also helps in the circulation of the muscles, joints, and the disks of the back. To perform this pose, you can use a folded blanket or a towel for support. You also have an option to not use it if you’re feeling confident.

HOW TO DO THE CHILD’S POSE

  • Begin by kneeling on the floor with your toes together and your knees hip-distance. Rest your palms on top of your thighs.
  • On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as needed but usually for 30 seconds.
  • To come out of that stretch, inhale and slowly lift your torso coming back up in all fours, and exhale.

You can also attempt to bring the butt towards your heels, or as close the heels as you can. If you can not reach the heels all the way you can place a folded blanket or a towel between the thighs and calves.

It’s important that you’re not in distress or in pain while executing the Child’s Pose. Physical Therapists would say that once you find your comfort level, you can try to level up your Child’s pose. But this will depend on how your Physical Therapist’s evaluation after some time.

The Child’s Pose might be a beginner pose but it benefits the muscles in the lower back and the inner thighs. Plus, it helps stabilize the spine. You will notice that after performing the Cobra, your Yogi or Physical Therapist will then move on to the child’s pose. It’s because it opposes the movement and stretches from the Cobra that helps in stabilizing your spine and balance your trunk muscles.

Aside from that, the Child’s pose is also good for patients with Facet Joint Problems, however, further medical assessment should be done to let you do this pose. Be sure to have yourself evaluated before doing any stretches to prevent other injuries.

Child’s Pose is a relatively simple stretch but we still recommend you to have yourself evaluated thoroughly. Since we want you to improve and not to worsen in your physical state. We at Tribeca Physical Therapy can help you get better and more. To know more about different stretches that can help you recover, don’t hesitate and contact us here.

Request An Appointment

Please fill out this form and we will contact you about scheduling.

This field is for validation purposes and should be left unchanged.

PHYSICAL THERAPY
------------------------
CLINICAL PILATES
------------------------
SOFT TISSUE MOBILIZATION
------------------------
TELEHEALTH
------------------------
THERAPEUTIC EXERCISE
------------------------
ULTRASOUND & ELECTRICAL STIMULATION

IASTM
-------------------------------
MASSAGE THERAPY
-------------------------------
ORTHOPEDIC THERAPY
-------------------------------
PELVIC FLOOR THERAPY
------------------------
WOMEN’S HEALTH
------------------------
CLINICAL PILATES PROVIDER TRAINING