5 knee exercises everyone must do
What's the story
Knee health is important to ensure mobility and well-being. African techniques provide unique approaches to strengthen knees, based on age-old traditional practices. From improving flexibility to stability and strength, these exercises can be performed without any fancy equipment. You can improve your knee function and reduce the risk of injury by integrating these practices into your routine. Here are five African technique-influenced exercises that can help strengthen your knees effectively.
Exercise 1
Traditional squats with a twist
We all know traditional squats are a staple of every fitness routine, but adding an African twist can make them even more effective. This involves squatting deeper while balancing yourself with a stick/pole. The exercise works the quadriceps, hamstrings, and calves while also engaging your core for stability. Doing the exercise regularly can improve your knee strength and flexibility over time.
Exercise 2
Rhythmic step-ups
Rhythmic step-ups incorporate dance-like movements to engage multiple muscle groups at the same time. Using a low platform or step, alternate stepping up and down in a rhythmic pattern while keeping your back straight and core engaged. This exercise not only strengthens the knees but also improves coordination and cardiovascular endurance.
Exercise 3
Dynamic lunges with arm movements
Dynamic lunges with arm movement offer a complete body workout that focuses on the strength of your knees. Start by stepping forward into a lunge position while bringing your arms over your head or to the sides in a smooth motion. This exercise improves balance, coordination, and the muscle engagement around your knee joint.
Exercise 4
Calf raises on uneven surfaces
Calf raises on uneven surfaces replicate the natural terrains of different African landscapes. Stand on an uneven surface such as a rock or a cushion with one foot slightly higher from the other foot's position. Before calf raises, practice a slow up-and-down motion. Repeat this, interchanging foot positions after a few repetitions on each side. This builds ankle stability, strengthens calves indirectly keeping knees healthy too.
Exercise 5
Seated leg extensions with resistance bands
Seated leg extensions with resistance bands target quadriceps around the knees, providing controlled resistance without straining joints. Ideal for those recovering from injuries, this exercise can be performed safely at home. It's an accessible and affordable way to gradually regain strength. Regular practice leads to noticeable improvements in knee functionality and mobility, ensuring long-term well-being.