Kneel on one knee with your other foot in front, forming a 90-degree angle.
Gently push your hips forward until you feel a stretch in the front of your hip.
Hold for 20 to 30 seconds, then switch sides.
2. Glute Bridge:
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips toward the ceiling, squeezing your glutes at the top.
Hold for a few seconds, then lower back down.
Repeat 10 to 15 times.
3. Hip Rotations:
Sit on the floor with your legs bent and feet flat.
Gently lower your knees to one side, keeping your feet in place. Hold the position for a few seconds, then bring your knees back to center and lower onto the other side.
Repeat 10 to 15 times on each side.
Conclusion
Incorporating these gentle exercises into your daily routine can help relieve chronic pain in your knees, feet, and hips. Consistency is key, so try to perform these stretches and movements regularly to see improvement. Always consult a healthcare professional before starting any new exercise regimen, especially if you have pre-existing conditions or severe pain. By dedicating a few minutes each day to these exercises, you can improve your mobility and enjoy a more active, pain-free life.
