EXERCISE/HOLISTIC CURE/DIET FOR STIFF KNEES/JOINT PAINS

HAMSTRING STRETCH Stretching improves range

of motion and keeps you limber.

To get the most out of your stretches, warm up first with a 5-minute walk. To stretch, lie down. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up and stretch it. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.

CALF STRETCH Stretching exercises also help

prevent pain and injury. To do a calf stretch, hold onto a

chair for balance. Bend your right leg. Step back with your left leg, and slowly straighten it behind you. Press your left heel toward the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Repeat twice, then switch legs.

For more of a stretch: Lean forward, bending the right knee deeper. Don’t let the right knee go past your toes.

STRAIGHT LEG RAISE Build muscle strength to help

support weak joints. Lie on the floor, upper body

supported by your elbows. Bend your left knee, foot on the floor. Keep the right leg straight, toes pointed up. Tighten your thigh muscles and raise your right leg.

Pause, as shown, for 3  seconds. Keep your thigh muscles  tight and slowly lower your leg to the ground. Touch and raise again. Do two sets of 10 repetitions. Switch legs after each set.

QUAD SET Is the straight leg raise too

tough? Do quad sets instead. With these you don’t raise your leg. Simply tighten the thigh muscles, called the quadriceps.

Start by lying on the floor. Keep both legs on ground, relaxed (left photo). Flex and hold the left leg tense for 5 seconds (right photo). Relax. . Do two sets of 10 repetitions. Switch legs after each set.

SEATED HIP MARCH Strengthen your hips and thigh

muscles. It can help with daily activities like walking or rising from a chair.

Sit up straight in a chair. Kick your left foot back slightly, but keep your toes on the floor. Lift your right foot off the floor, knee bent. Hold the right leg in the air 3 seconds. Slowly lower your foot to the ground. Do two sets of 10 repetitions. Switch legs after each set.

Too hard? Use your hands to help lift your leg

PILLOW SQUEEZE This move helps strengthen

the inside of your legs to better support your knees. Lie on your back, both knees bent. Place a pillow between the knees.

Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do  twosets of 10 repetitions. Switch legs after each set.

Too hard? You can also do this exercise while seated.

HEEL RAISE Stand tall and hold the

back of a chair for support. Lift your heels off the ground and rise up on the toes of both feet. Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions.

Too hard? Do the same exercise while sitting in a chair.

SIDE LEG RAISE Stand and hold the back of a

chair for balance. Place your weight on your left leg. Stand tall and lift the right leg out to the side -- keep the right leg straight and outer leg muscles tensed. Hold 3 seconds, then slowly lower the right leg. Do two sets of 10 repetitions. Switch legs after each set.

Too hard? Increase leg height over time. After a few workouts, you’ll be able to raise your leg higher.

SIT TO STAND Practice this move to make

standing easier. Place two pillows on a chair. Sit on top, with your back straight, feet flat on the floor (see left photo). Use your leg muscles to slowly and smoothly stand up tall. Then slowly lower again to sit. Be sure your bent knees don’t move forward of your toes. Try with your arms crossed or loose at your sides.

Too hard? Add pillows. Or use a chair with armrests and help push up with your arms.

ONE LEG BALANCE This move helps you bend

over or get in and out of cars. Stand behind your kitchen

counter, without holding on, and slowly lift one foot off the floor. The goal is to stay balanced for 20 seconds without grabbing counter. Do this move twice, then switch sides.

Too easy? Balance for a longer time. Or, try it with your eyes closed.

STEP UPS Do this to strengthen your

legs for climbing stairs. Stand in front of stairs and,

holding onto the banister for balance, place your left foot on a step.  Tighten your left thigh muscle and step up, touching your right foot onto the step. Keep your muscles tight as you slowly lower your right foot. Touch the floor and lift again. Do two sets of 10 repetitions. Switch legs after each set.

WALKING Even if you have stiff or sore

knees, walking may be a great exercise. Start slow and keep at it. Walking can ease joint pain, strengthen leg muscles, improve posture (stand tall when you walk), and improve flexibility. It's also good for your heart.

If you're not active, check in with your doctor before starting a new exercise program.

 

LOW-IMPACT ACTIVITIES Other exercises that are easy on

the knees include biking, swimming, and water aerobics. Water exercise takes weight off painful joints. Many community and hospital wellness centers, gyms, and pools offer classes for people with arthritis.

Being active may also help you lose weight, which takes pressure off joints.

For favorite activities, like golf, ask your doctor or physical therapist about how to modify painful moves.

HOW MUCH EXERCISE? Thirty minutes a day is a good

goal. Start small, such as 10 minutes every other day. If you don't have pain, exercise more to meet the goal. 

When you start to exercise, some mild muscle soreness is normal. It's OK to work through it. Check with your doctor if you want to try over-the-counter pain relievers like acetaminophen, ibuprofen, or naproxen to help the soreness. Ice can also help. Don't ignore pain in your joints, though. Contact your doctor if you have any

WALKING ON ACUPRESSURE MAT

Acupressure Magnetic Power Mat Based On Reflexology , Foot Massage Therapy

Walking on it bare feet 5 minutes morning and evening

Gentle, effective healing. Maintaining body, mind and spirit…

BENEFITS OF BLOOD CIRCULATION MACHINE

Improves blood circulation Removes lactic acid & uric acid Frees up tight joints and organs Balances the Yin & Yang

energy Provides sufficient oxygen by

improving the blood circulation to the organs

Presses all reflex points Eliminates toxins Removes blockages from

channels & blood vessels Relaxes the muscles

THERMAL HEAT KNEE MASSAGER

Relieve arthritis pain and soreness in joints Reduce inflammation and swelling Improve blood circulation and metabolismPromote regeneration and wound healing  Relax muscles and stop or prevent spasm

MAGNETIC KNEE CAPS Relief chronic joint

pain/stiffness which is caused by damage to tendons, ligament, cartilage loss, arthritis, inflammation and swelling

Promotes healing

FAR-INFRA RED SAUNA THERAPY

Far Infrared sauna therapy promotes relaxation by helping to balance your body’s level of cortisol, your body’s primary stress hormone. The heat generated by the sauna will also help to relax muscles and relieve tension throughout the body, allowing you to relax and de-stress

ULTRA SONIC BUBBLE BATH

It may be helpful in reduction in joint stiffness and swelling

ELCTRO REFLEX ENERGIZER

Just 5-30 minutes a day with the Electro Reflex Energizer will help your feet and legs feel better, allowing you to enjoy the benefits of professional reflexology and therapeutic electrotherapy in the comfort of your own home

ACUPRESSURE FOR STIFFNESS & KNEE PAIN

New research published in the Annals of Internal Medicine shows acupressure can dramatically decrease pain among patients suffering from osteoarthritis. Unlike rheumatoid arthritis, which can affect people of any age and is thought to be an autoimmune disease, osteoarthritis is primarily a degenerative disease suffered by older individuals

TOXICITY According to Dr. Deal, anything that

"poisons" the body should be eliminated..

Inflammation, water retention and edema can also result from an unhealthy diet and put pressure on nerves, which leads to joint pain and stiffness.

ION DETOX FOOT SPA

BENEFITS OF FOOT DETOX Removes toxins and body waste products

that can cause health problems Heavy metal removal Removal of waste products Symptomatic relief from edema, gout,

swollen joints, pain and headache Positive effect on weight loss (assists in

weight loss)

DIET Eating unhealthy foods leads to toxicity in the body, which can lead to joint pain and stiffness

These toxins lead to stress, causing muscles to tighten and spasm, which pulls the back and joints out of line, causing stiffness

FOODS TO EAT

Calcium rich Foods such as Yoghurt, Kale, salmon, Figs, Broccoli, Calcium Supplements

Eat Plenty of Vegetables Add tomato & Lettuce to your burgers

and Chicken sandwiches Substitute a side salad for French Fries Drink plenty of orange Juice Omega-3 fatty acids

FOODS TO AVOID Dairy Products Chocolate MSG Alcohol Coffee Drinking soda Non prescription medication Eating at fast food restaurants