Why is Knee Stretching Important for the Elderly?

Article by Tim Sweeney

Why is Knee Stretching Important for the Elderly? – Health – Disabilities

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We are all aware that as we grow older, we become decreasingly active and also subject to discomfort. As the years accrue, we also discover it is progressively difficult to recover from slight personal injuries and should we fall or stumble, effects will be endured for weeks instead of days. So that you can ease growing old and save ourselves from lots of needless issues as you can we’ve got to always endeavor to continue to keep, active, healthy lifestyles.

A very common issue for people as they age is problems with their knees. The knee is truly a intricate and delicate joint, many people endure knee conditions in their life and past injuries may perhaps be made worse as we get older. People who have suffered a sporting injury during their youth is vulnerable to feel repercussions of the past injury as they age. You may not appreciate simply how much punishment our knees receive during an entire life, but if you consider that each time we walk up a step, our knees receive four times our body weight in stress, you begin to fully understand exactly how much knees endure inside of a lifetime.

Exactly why knees and various other joints cause us a great many problems as we get older is that usually as our bodies age, our muscles become not as long and lose elasticity. In regards to to knees, this will make them less effective to take in the shock this is put on them on a regular basis through regular activity.

We do, however, have means to help us tackle this deterioration, like stretching, as there are lots of factors why stretching is really so worthwhile. Not preserving our knees can result in serious lifestyle impediments, a whole lot of pain and enormous expenses if knee surgery is demanded. Stretching the knee will enhance the flexibility within the muscles all around the joint, enhancing it’s means to soak up shock before it gets to the joint and can cause improved stableness from the joint, gaining better range of flexibility and causing it to be not as likely to ‘give out’ under you.

Knee stretches are most effective carried out Three or four times a week or even more regularly and you should always do it when the body is warmed up and ready, not every person will be comfortable completing this task first thing every morning even though some may find this the perfect time of day. Always speak with your physician before undertaking a new exercise routine.

This can be a basic exercise to strengthen the hamstring (back of thighs) and quads (front of thigh). Sit down on the floor with your back up against a wall put your legs out straight in front of you (if you choose, you can do this sitting on the bed with your back up against the headboard). Begin by using your muscles to push your knees down, you will make this happen by flexing your quads. You should see your knees go down a small amount. Next flex your hamstrings; you ought to see your knees go up a small amount.

Alternate between quad flex and hamstring flex for 30 seconds to 2 minutes, or less if you feel tired. Stop if you feel any pain.

To support the knees by strengthening your calf muscles, stand about 12″ from the wall. Place your hands on the wall. Step forward with your right foot until your toe is against the wall. Lean your hips towards the wall, keeping your left leg straight. You should feel the stretch in your left calf muscle. Hold for 20 seconds and then switch sides.

About the Author

To learn more about easy knee stretches, you can visit Tim’s blog, My Knee Stretches. Tim used knee stretches on his blog to win a gold medal at the National Rowing Marathon Olympics and also to compete in a 155-mile ultramarathon in the Sahara.

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Tim Sweeney

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Vertical Knee Raise Station For Safe Ab Exercise At Home

Article by Wilma Lojewski

A power tower, better known as vertical knee raise station, is the best tool for ab workout. It is a metal rack with a padded back rest and arm rests. Many towers have an additional chin and dip station. This combination extends the variety of exercises to a full upper body workout. Power towers traditionally are among the abdominal exercise equipment of fitness centers, but they become increasingly popular for home gyms.

Safely supported workout against gravity and body weight is the reason to call the vertical knee raise station the best piece of abdominal exercise equipment. The prices are affordable. There are brand products available between 100 and 300 Dollars. Most of them are excellent quality for the price. Thanks to the Internet, everybody can find solid products for the personal budget and do safe abdominal exercises at home whenever he has a little spare time.

Advanced athletes love power tower exercises. They maintain and tone their abs and obliques with the vertical knee raise station. It is the best for the hard to train lower abs. Dip bars work the triceps. The chin-up bar works biceps and shoulders. Such workout against gravity and body weight is extraordinary effective for the entire core muscle group.

A vertical knee raise station is also the best piece of abdominal exercise equipment for beginners, because it is safer than others. Users put the arms on the arm rests, the back against the back rest, and lift the legs. The back rest protects the spine. There is no pressure on the back and neck. For example, 3 sets of 8 reps of crunches or leg lifts every second day would be a decent start to get stronger.

It will require serious workout to develop a six pack, but, for example, 10 minutes of regular training every second day, has a positive impact on health and fitness. Untrained persons will notice a change in the midsection soon and build up muscle mass step by step. More muscle mass increases the basal metabolic rate and causes long-term benefits like better posture, better digestion, less body fat and stronger bones.

It is a big one, such a vertical knee raise station. A tower with chin-up station is between 80 to 86 inches high. The footprints are around 40 by 57 inches. A potential buyer might question: Am I able to assemble such a large piece of equipment? Surprisingly many power tower reviews in the Internet report that the tower was easy to assemble. Some buyers did it alone, but most of them asked the spouse or a friend for help. Tools normally get delivered, but using a socket wrench or ratchet set is often recommended.

Learning from other peoples experiences, there are two tips worth to mention. First: do not forget to check the ceiling height of the room where you want to use the tower. Just a vertical knee raise station is not a problem, but with a chin-up bar, the towers need at least a standard ceiling of 8 feet. They may not fit in every basement. Second Tip: Most towers can be moved pretty well, but it is easier to assemble the station in the room where it shall remain.

Such a power tower is easy to buy on the Internet and a considerable investment in health and fitness. Everybody can check power tower reviews and easily find the best product for the own purposes. A power tower at home gives all family members the chance for regular training of the own choice. A vertical knee raise station allows the best ab workout. Even short abdominal exercise at home every second day pay off in the long view.