Hip bridges workout your hip flexors, hamstrings and glutes. Lie flat on your back with legs bent so that your feet are placed flat on the ground. Using the weight of your heels, lift your hips up to be in line with your knees and shoulders. You will soon feel the tautness as your glutes and hamstrings stretch including the tension of the exercise which is good. Never do these in a hurry.
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This exercise strengthens your iliotibial band that is partly responsible for allowing your leg to move side to side. Lie on the right side and stretch your arm out to balance and stabilize yourself. Lift your left leg up as high as it permits and brings it back down again.
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For those with problematic knees who may not be able to perform the above exercises, this is like your starter pack that helps your knees get used to the strain of exercising. This puts no strain on the knee. You can do this lying flat on a mat on the floor. When raising your leg, keep the opposite knee bent with the foot flat on the floor. Repeat 10-15 times.
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We don’t usually realize such things but common factors can make your knee pain get worse. These are
• Knee injuries
• Sprains
• Overuse in the case of athletes
• Weak muscles from lack of activity
• Bad posture
• Not warming up before exercising
• Incorrect stretches
• Being overweight
• Arthritic conditions with age such as joint inflammation
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