Coordination and balance training for the knee joint
Exercise knee joint 1. lift one leg backwards and bend the supporting leg slightly. Both arms are stretched out to the sides. Make sure that your back remains straight and bring your floating leg forward.
Move it back again and repeat the leg movement. Exercise knee joint 2. You are back in the one-legged position.
The arms are stretched out to the side again and you bend the standing leg slightly and stretch it again. Repeat the stretching and bending of the knee and perform small, fast movements. Exercise knee joint 3.
This coordination and balance exercise is an improvement on number 2. You are back in the one-legged position and stretch your buttocks backwards. The back remains straight and the arms are stretched out to the sides.
Bend your knee of the standing leg and stretch it out again. Do this again quickly and try to keep your buttocks behind you. Exercise Knee Joint 4 You stand on a step with the forefoot only.
Perform knee bends. Move your buttocks backwards and bring your upper body forward. The back remains straight.
Walk with your buttocks as far back/down as possible. Exercise knee joint 5. imagine a narrow line in the floor. Now bring both feet on the line.
One foot is positioned exactly in front of the other. Now bend your knees. Arms are lifted into the hips.
Straighten up again and bring the back foot in front of the other. Bend both knees again. Try to stay in line with both feet and keep your back straight.These topics may also be of interest to you:
- Agility training
- Physiotherapy exercises knee
- Vibration training
Coordination and balance training for the hip joint
Exercise hip joint 1. you put your hands into your hips. Spread one leg to the side (abduct) and lead it back to the supporting leg. Repeat this 15-20 times before changing the leg.
Exercise hip joint 2. lift both arms into the hips again and lift one leg sideways. Make small, fast circular movements with the lifted leg. Perform this exercise 15-20 seconds before changing the leg.
Exercise hip joint 3. raise both arms to the hips and extend one leg backwards. This leg is raised and does not touch the floor. Use it to perform small and fast rocking movements.
Then change sides. Exercise hip joint 4. In this coordination and balance exercise the main requirement is to keep the leg movement.
This exercise can also be found in the foot exercises. You press both arms into the hips and bend one leg. Extend it forward and let it sink to the ground on the back heel.
Then bend the leg back to the upper body and let it sink down again and place it straight as in the starting position. Repeat the sequence with the same leg again. After the repetitions change the leg side.
Hip joint exercise 5. You simply walk up stairs in this coordination and balance exercise. However, you climb each step twice.
For example, if you take the first steps, you go down one step again. Only when you have climbed back up the first step do you take the second step. Return to the first step and take the second step.
Then take the third step. Do this in quick movements. These topics may also be of interest to you:
- Agility training
- Physiotherapy hip exercises
- Vibration training
