WELLNESS TIPS - For weak and achy knees

1. Lie on your back with a pillow under your knees and one under your head.
2. Bend your knees to as illustrated in figure A.
3. Put straightened arms down at your sides.
4. Take a breath and slowly exhale.

5. Now push your heels down against the bed and slightly toward your buttocks as in figure B.
6. Start out with mild to moderate pressure in the beginning. Count to 7, relax, and do two more sets.
7. Straighten out your legs, then relax them.  Take a breath and exhale slowly. Straighten out one leg and tighten that muscle holding it as you straighten and tighten the other leg.  Count to 7, relax, and repeat two more times.
8. Now relax for a few moments and repeat the routine once or twice more.

9. If your muscles get too sore, lighten up a little for a few days before working them harder.
10. If you wish, you can very gently do some bicycling as in figure C.

My patients have reported to me that the following vitamin supplements have reduced their pain and increased their range of motion.  The amounts shown are the basic minimum daily doses.
 

Martins Just Rite Co.
Phone: (724) 667-8520
106 Clark Street, Jackson Knolls
New Castle, PA 16102
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