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3 knee epidural postures

3 knee painkillers this new year must heal!# Knee pain # Osteoarthritis # Aged to know # Elderly

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นอกจากท่า 3 ท่าในบทความแล้ว ผมขอแนะนำท่าออกกำลังกายอีก 2 ท่าที่ช่วยเสริมสร้างกล้ามเนื้อรอบหัวเข่าและเพิ่มความยืดหยุ่นได้ดีมาก ได้แก่ 1. ท่างอเข่าช้า ๆ ใช้มือช่วยพยุงและค่อย ๆ งอเข่าลง ช่วยให้หัวเข่าคล่องตัวขึ้น โดยทำซ้ำ 10-15 ครั้งต่อวัน 2. ท่ายกขาเหยียดตรง ช่วยเสริมความแข็งแรงของกล้ามเนื้อต้นขาและลดแรงกดบนเข่า ทำวันละ 3 เซต เซตละ 10 ครั้ง ผมเองที่เคยเจออาการปวดเข่าจากการเดินมาก ๆ ก็ลองออกกำลังทำตามนี้ ผสานกับท่าเขย่งสันเท้าและท่างอเหยียดเข่าที่แนะนำในบทความ รู้สึกเข่ามีความมั่นคงขึ้นและอาการปวดลดลงอย่างชัดเจนครับ ลองทำเป็นประจำทุกวัน รับรองว่าได้ผลดีเหมือนกันครับ!

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