Physiotherapy recommended stretching to soothe a tired body [knee pain edition]

Physiotherapy recommended stretching to soothe a tired body [knee pain edition]

　Pain in the knee does not always stem from the knee itself.Recent research and clinical studies have indicated that posterior lordosis of the thoracic spine and decreased mobility of the pelvis and hip joints alter lower limb alignment and load during movement, resulting in increased stress on the patellar area.The trunk and hip joints are stiffThen, the impact of walking and rising from a sitting position cannot be properly dispersed, and the knee has to work overtime as a result.

In this article, we will introduce four self-care techniques that focus not only on the knees but also on the thoracic spine, pelvis, and hip joints. Using a bath towel to stretch the thoracic spine to reset the posture, and performing the forward flexion exercise while sitting in a chair to restore the movement of the pelvis. Furthermore, by performing internal and external rotation of the hip joints to correct the twisting of the lower limbs, and finally gently massaging the area around the sacrum, we can relieve localized tension.

① Chest spine extension exercise using a bath towel
② Front-leaning exercise with the spine sitting on a chair
③ Internal and external rotation of the hip joint
④ Self-care for the knee joint

　With an awareness of the interconnectedness of the whole bodyBy doing this, the burden on the knees is reduced, and not only does it improve pain, but it also prevents recurrence.

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