10 Effective Knee Pain Exercises (For Long Term Relief) | HOME WORKOUT

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10 Effective Knee Pain Exercises (For Long Term Relief) | HOME WORKOUT | 2020

Рет қаралды 18,633

Күн бұрын

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Knee pain can occur due to heavy physical activity, lack of use, sprains or strains, weak leg muscles surrounding knee etc.
Knee pain is very common among Bharatanatyam dancers. Why? Because some postures of dance are not natural to the body. Especially araimandi and mulumandi put excessive stress on the knee joint.
Here I’m sharing some exercises which help to overcome knee pain due to stress and strain. Do check them out. Hope you find it useful.
In this Video :
===========
Introduction - 0:00
Toe and Calf Raises : (1:24)
Wall Sit : (2:14)
Toe Roll Ins : (3:04)
Knee Folds : (3:37)
Calf Stretch : (4:08)
Seated Leg lift : (4:46)
Bridge Pose : (5:37)
Balanced Toe Taps : (7:01)
Chair Pose : (7:46)
Single Leg Deadlift : (8:35)
Disclaimer : This video is NOT for people suffering from medical conditions or severe knee injuries.
#Bharatanatyam #BharatanatyamDance #KneePainExercises #HomeWorkout #TackleKneePain
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Пікірлер: 140

@ranjithans7856 4 жыл бұрын

Knee pain is one mandatory thing which comes with dance. These exercise help a lot. Thanks much Pratibha 😊

@PratibhaKini 4 жыл бұрын

Soo happy to know it is helping the dancers. Thanks for sharing your feedback Ranjitha :)

@surabhidattatri4069 4 жыл бұрын

Hi Akka Thanks for uploading this vedio. As always very helpful vedio☺

@PratibhaKini 4 жыл бұрын

Hello Surabhi! Very glad you liked it.. :)

@premamarthandam5254 6 ай бұрын

Thank you so much.....I have been dancing Bharatanatyam for 6 years now and it really helps!!😀😀

@PratibhaKini 6 ай бұрын

Lovely! Very happy it's useful!

@pratima6848 4 жыл бұрын

Thank you for the very informative video !!

@PratibhaKini 4 жыл бұрын

Pleasure is mine.. Happy you liked it :)

@gaurikhatri4902 4 жыл бұрын

Thank u so much for this video!!! I m having knee pain from a couple of weeks. I ll surely try these exercises!!! Thank u sooo much❤❤

@PratibhaKini 4 жыл бұрын

Yes! I did note your query and suggestion last time. Hope this helps :)

@rudrakanya9 2 жыл бұрын

Wow this felt so good

@PratibhaKini 2 жыл бұрын

Happy you liked it...

@shantharamnayak6853 4 жыл бұрын

Very useful and informative... Nice video

@prakashkini194 4 жыл бұрын

Thanks a lot Shantaram Nayakji. 🙏

@PratibhaKini 4 жыл бұрын

Thank you soo much! :)

@mohanapriyha8615 4 жыл бұрын

Very useful excersises Prathiba Not only for dancers all can do , simple also, thank you, keep it up .

@PratibhaKini 4 жыл бұрын

That serves the purpose of my video.. Thanks a lot for your feedback :)

@prakashkini194 4 жыл бұрын

Thank you. Keep giving feedback. 🙏

@deeherchandrika7782 4 жыл бұрын

i so happy to find your page and your videos! i have lots of knee pain and i had to take medicins for longs months because i dont have fluid on my knees and i have to start slowing my dance and make my knees stronger with your videos! THANK YOU SO MUCH xoxo from Portugal

@PratibhaKini 4 жыл бұрын

Thanks a lot! Let me know how your practice goes. Hope you get back to pain-free dancing soon :)

@athiraroy5412 Жыл бұрын

This was very very helpful, Thank you so much

@PratibhaKini Жыл бұрын

Pleasure is mine. Glad it was useful

@vinayakkamath4597 4 жыл бұрын

Very useful tips to reduce pain. Well explained and demonstrated.

@prakashkini194 4 жыл бұрын

Thank you Vinayak Kamathji. 🙏🙏

@PratibhaKini 4 жыл бұрын

Thank you so much sir :)

@simmi3546 4 жыл бұрын

@@prakashkini194 are you Pratiba Kini ma'am's brother?

@maveric88888 4 жыл бұрын

Really found the stretches useful as I didn't find few ofem anywhere else. Unique stretches to strengthen the knees. Great work and wishing you much continued success!!

@PratibhaKini 4 жыл бұрын

Thank you so much for a wonderful feedback :)

@shobhasg5862 4 жыл бұрын

Thank you for the video...Good information...will try..

@prakashkini194 4 жыл бұрын

Thank you so much ! Try and you will start getting relief ! 👌👌

@PratibhaKini 4 жыл бұрын

Thanks a lot 😊 hope you find it helpful 😊

@thebharatanatyamstudent1093 4 жыл бұрын

Very informative and accurately described as usual....thank you ma'am !!

@PratibhaKini 4 жыл бұрын

Pleasure is mine :) Happy you liked it!

@kanthikini4137 4 жыл бұрын

Very very useful video. Simple exercises nicely explained can be done on a regular basis for knee pain.Really great.Move on. .......keep it up.

@PratibhaKini 4 жыл бұрын

Thank you so much for your valuable feedback :) Happy to know you found it helpful!!

@prakashkini194 4 жыл бұрын

Awesome Pratibha. Lovely, effortless and dance-like posture exercises ! Very beautiful commentary as well. 🙌🙏

@PratibhaKini 4 жыл бұрын

Thank you! Hope it helps non-dancers who suffer from knee pain too :)

@sriprashetty3728 3 жыл бұрын

Thank you for the very useful vedio

@PratibhaKini 3 жыл бұрын

Pleasure is mine🙏

@anithavelumayil 3 жыл бұрын

Thank you very much

@PratibhaKini 3 жыл бұрын

You are welcome

@deepikaselvamurugan6405 4 жыл бұрын

Thankyou! This has been very helpful👍

@PratibhaKini 4 жыл бұрын

Glad you found it useful. ty :)

@gonaramya3530 4 жыл бұрын

I religiously follow everything you do♥️ this video is helpful to the level of infinity! Knee pain is just like a shadow that doesn’t seem to leave but will try all of the exercises annnddd I am gonna post about my experience in a few days :) thank you so much for doing this exceptionallly well😘😘

@PratibhaKini 4 жыл бұрын

I am humbled to know that you have been following the videos and can't tell you how happy I am to read this feedback! Thank you soo much.. Yes, please do let me know. I hope it helps! Happy dancing.. Cheers! :)

@katemacdonald Жыл бұрын

I only started bharatanatyam at age 62 and assumed that my knee issues were age-related, but by reading the comments here, it looks like it is a common issue for dancers. Thank you for the exercise suggestions! (I practice and teach yogāsana and have found that my practice is much stronger since I've started the dance : )

@PratibhaKini Жыл бұрын

Well, I would say it's mostly because of lack of strength in youngsters and age related in elders. For some it also could be genetic. But in all cases damage control could be done through right kind of exercise. Movement is medicine ☺️ I'm sure your dance benefitted largely from yoga practice and vice versa ☺️ it's lovely that you started learning an art form at 62! Never too old to learn something new...

@katemacdonald Жыл бұрын

@@PratibhaKini The older I get, the more important I realize it is to continually try new things. Our bodies (unless one suffers from a particular trauma) can acquire more strength and flexibility and "learn new tricks!". I've seen this in myself. : )

@PratibhaKini Жыл бұрын

Absolutely! What better way to stay young!

@randjanimanohar4434 3 жыл бұрын

Thank you very much Mam ♥️♥️ it helped me a lot !!

@PratibhaKini 3 жыл бұрын

You are welcome

@veenak6385 4 жыл бұрын

Very nicely demonstrated and explained.. Thanks for the tips. Will surely try it. Looking forward for the next video. Thanks!!

@PratibhaKini 4 жыл бұрын

Thanks a lot for your appreciation! Stay tuned 😊

@radhikapai6829 4 жыл бұрын

Very informative and well explained video!! Keep up the good work, Pratibha. Bless! Kishore Pai

@PratibhaKini 4 жыл бұрын

Thank you so much for your feedback! :)

@prakashkini194 4 жыл бұрын

Thank you for your feedback Pai Mamu ! 🙏

@champapaga5740 4 жыл бұрын

Hello akka... Very helpful.. I am trying all excercise am trying one by one... Very well explanation ... Thanks akka.. really appreciate ur enthusiasm... Our support will always there with u.. lots of love akka ♥️

@PratibhaKini 4 жыл бұрын

Ty so much 😊 Very happy to know you have been trying out all the exercises.. Keep practising 😊 cheers!

@swarnalatha8963 2 жыл бұрын

All your exercises and workouts are very effective and useful.

@PratibhaKini 2 жыл бұрын

Happy to hear that! Ty

@swarnalatha8963 2 жыл бұрын

@@PratibhaKini maam I am sorry for not joining your online classes as I am unable to afford for classes. Thank you very much. But I am practicing all your exercises. I got two children. It is difficult to do,as I didn't have any touch in bharatanatyam. Please make videos for women like me if you are able/have time to do. Thank you once again.

@PratibhaKini 2 жыл бұрын

Sorry..i don't teach via youtube. It is impossible to do justice to the artform. All the best. Keep practising

@swarnalatha8963 2 жыл бұрын

@@PratibhaKini thank you very much for your concern maam.

@PratibhaKini 2 жыл бұрын

@@swarnalatha8963 🙏🏻

@vijiscraftsworld 4 жыл бұрын

Very useful thank u very much for this information..

@PratibhaKini 4 жыл бұрын

Pleasure is mine :)

@PratibhaKini 4 жыл бұрын

Do checkout my other content on Bharatanatyam. I share new videos every Saturday at 7 PM. I conduct Online Bharatanatyam Classes for all time zones. Check the *ABOUT* page on my channel for details. I also conduct *YOGA* & *Strength & Conditioning* workshops once a month. Checkout my *KZfaq Story* & *Community Tab* on my channel for upcoming dates. Do subscribe to get notifications about the same. Also let me know what you want to see in the upcoming videos and I promise to give them to you very soon! :)

@maddybaliga 4 жыл бұрын

Yup !! Definitely recommended to go through the warm up videos first :)

@PratibhaKini 4 жыл бұрын

Thanks much :)

@himavarshak5865 3 жыл бұрын

Actually these r punishments but very helpful

@PratibhaKini 3 жыл бұрын

@@himavarshak5865 Doesn't feel like punishment when you get used to them :)

@himavarshak5865 3 жыл бұрын

@@PratibhaKini s ma'am

@chempinarasimhapadmanabhab4947 4 жыл бұрын

Thank you very much. Very useful video. God bless you. Hari om....

@prakashkini194 4 жыл бұрын

Thank you so much Bhatji. 🙏

@prakashkini194 4 жыл бұрын

Thank you Bhatji. 🙏🙏

@PratibhaKini 4 жыл бұрын

Thanks a ton for your support 🙏😊

@gowthamvigneshwaran1744 4 жыл бұрын

Really nice mam.. way to go

@PratibhaKini 4 жыл бұрын

Thanks much :)

@gaurikhatri4902 4 жыл бұрын

Thank u so much pratibha! These exercises helped me a lot and my knee feels much better!

@PratibhaKini 4 жыл бұрын

Thanks for letting me know :) Glad it helped..

@maddybaliga 4 жыл бұрын

Very useful video to practice during lock-down period :-) Keep it coming :)

@PratibhaKini 4 жыл бұрын

Thanks ♥️

@Amaira1662 Жыл бұрын

I have started to dance after a break, and after one month of practice my knees started to hurt. I’ve been following these exercises and I can really sense some relief. Thank you so much!

@PratibhaKini Жыл бұрын

So happy to hear.. thank for practising with me and letting me know 🤗

@gkbaliga 4 жыл бұрын

Very useful ones. I have been doing some of these off and on. Most of them are doable by all people, Even I have been doing some of these off and on, and tried again. Seated leg lift is slightly difficult. Bridge pose scaled down - Both me and my wife have been doing off and on. Advanced ... well... well, I didn't want my hips broken, so did not try. Surprise of surprises, I could do Balanced Toe Taps reasonably well. (Of course not perfect). Chair pose with wall support ... Did it well........ Chair pose without wall support...... did that too...... Before I knew it, I was sitting on the floor :P . It's fun anyways. God bless

@PratibhaKini 4 жыл бұрын

Haha! Such a well written feedback.. it's like a test report! Good job 👌 So happy all of you can perform it. Thank you 😊 yes, seated leg lift is something even I need to work on.. especially double leg lift without support.. as long as you see your knee working with these exercises, scaled down or advanced, we are good 😊 ty again for taking time to write an elaborate feedback here..

@maddybaliga 4 жыл бұрын

Thank you for the constant support 😃

@remyak9859 4 жыл бұрын

I try your exercises for each mentioned purpose.. was trying knee pain workout and leg strengthening ones for couple of weeks now, and it works well.. thank you so much !!🥰

@PratibhaKini 4 жыл бұрын

Very happy to be reading this.. Thanks a lot :)

@yamio69 4 жыл бұрын

I immediately watched this today after watching your conditioning exercises. Very good!

@PratibhaKini 4 жыл бұрын

Glad you liked it! Ty!

@sumanbaliga4140 4 жыл бұрын

Great tips and exercises Pratibha! The instructions are clearly explained and easy to follow. All the best dear! :)

@prakashkini194 4 жыл бұрын

Thank you Sumanaji. 🙏

@PratibhaKini 4 жыл бұрын

Thanks for a positive feedback! :)

@cnsujeer 4 жыл бұрын

Great content explained in a simple way! Keep the videos coming.. :-)

@PratibhaKini 4 жыл бұрын

Felt good to read a comment from you! Thanks for the support.. 😊 stay tuned for more videos..

@maddybaliga 4 жыл бұрын

Thank you sir 😃

@gagananandeesh4806 4 жыл бұрын

Thanks a lot Prathibha! This is helping me out to relieve my knee pain.👍♥️

@PratibhaKini 4 жыл бұрын

Feels sooo good to hear back from my dancer friends!! Thanks a lot, Gagana :) Much love

@preethis5452 4 жыл бұрын

It's so good dear...I hv the knee pain after dancing..I think it's very much useful for me.. 😍🙏

@PratibhaKini 4 жыл бұрын

So glad you found it useful! Ty :)

@rekhajoshi1062 4 жыл бұрын

Great work thanks

@PratibhaKini 4 жыл бұрын

Ty so much! :)

@Minakshi2529 4 жыл бұрын

Hi Prath!!! Yet another great video! The beauty of your videos are that it's so well structured. This is indeed very helpful. I would like to pitch in a suggestion if u don't mind. Massaging Myovedic oil and then hot and cold treatment has been really helpful in healing knee issues for me (suggested by my yoga teacher. Proven effective. Hence sharing) As always waiting for the next video already🙂

@PratibhaKini 4 жыл бұрын

Hello there! Thanks Minu.. That would help a lot of them since it's been tried and tested.. I hope people read your comment 😊 thanks for sharing with all of us..Yes, stay tuned! 😊

@prakashkini194 4 жыл бұрын

You are the one who has really taken these exercises to your heart Minu. I love it. You will definitely achieve the desired result. Good luck. 👍

@PratibhaKini 4 жыл бұрын

I second that! Soo dedicated... ♥️

@Minakshi2529 4 жыл бұрын

@@PratibhaKini Hi prath! One of our fellow dancer tried the Myovedic oil after reading this comment..😄

@Minakshi2529 4 жыл бұрын

@@prakashkini194 thanks uncle!! Pratibha's been an inspiration for me from so many years.. I'm trying to follow her footsteps😄 I've included each of the exercises in the videos that she put up into my daily yoga routine n its been truly beneficial!!

@mayav.manikkuttan4002 4 жыл бұрын

Thumps up❤️❤️

@PratibhaKini 4 жыл бұрын

Thanks :)

@vanipai2417 4 жыл бұрын

Very useful video .Nicely Explained :)

@PratibhaKini 4 жыл бұрын

Ty sooo very much 😊

@maddybaliga 4 жыл бұрын

Thank you so much 😃

@amishamarimuthu5865 4 жыл бұрын

Hi akka very well explained as always very interesting stuff day by day keep continuing akka 😊

@PratibhaKini 4 жыл бұрын

Thank you so much Amisha! Hope you are practicing all of them 😊

@deeherchandrika7782 4 жыл бұрын

can you do a video of weekly fitness dance program for dancers? with all parts of the body and how many times is recommended train per week. it will be amazing for those who dont know for where to start (like me lol) and for thouse who wants to start fintess in general to keep the body in form and stronger because of back and knee pain! btw im already follow your videos

@PratibhaKini 4 жыл бұрын

Definitely. I have noted it down. Please stay tuned :) I hope the exercises I suggested for lower back and knee pain helped you..

@pvrameshbabu 4 жыл бұрын

Nice one 👌

@PratibhaKini 4 жыл бұрын

Thanks sir😊

@shraddhabhosale4996 4 жыл бұрын

Can you share some diet for a dancer.what to eat and what not to eat?

@PratibhaKini 4 жыл бұрын

Diet/nutrition need to be customised based on many factors and cannot be generalised. However I will try to address this to the best of my knowledge in one of the upcoming videos. Stay tuned :)

@PratibhaKini 3 жыл бұрын

As promised, here is a video on diet and nutrition: kzfaq.info/get/bejne/d7CeeLd3zZfbdJ8.html kzfaq.info/get/bejne/orZ4irV5vNy1nYE.html Let me know how you like it! :)

@swathiacharya5422 5 ай бұрын

Hello ma'am, i am a breastfeeding mom of 1 year old kid. I joined bharatanatyam class after 10 months of delivery..ever since i have knee pain due to vitamin D deficiency.. for which i have adjusted my diet also suppliments..still i have mild knee pain during mandi adavu. Can i do this exercise daily? Please provide your suggestions..

@PratibhaKini 4 ай бұрын

It is preferable to rest the muscle for 1-2 days before working on it again. This holds good if the exercise is intense/rigorous. What is intense for you might not be intense for me. So if you think this is intense, do not do this everyday. If your legs/knees/muscles being worked upon during exercise are fatigued, it is recommended to rest them well before doing it again.