When your knees hurt, it can have a big impact on your life. Chronic knee pain makes even the simplest movements, like walking up a flight of stairs or getting in and out of a car, a challenge. And if your knee pain is complicated by being overweight, exercise along with a ketogenic diet is almost always recommended. Even losing a small amount of weight can take the pressure off the knees, giving your body some relief from the pain. Can exercises make things worse? There are plenty of options for exercisers with knee pain, but your first step is to figure out what’s going on. The hamstrings are one of the main muscle groups that supports your knee. Strengthen and lengthen your hamstrings by doing Uttanasana (Standing Forward Bend). As you bend forward, keep your hands on your thighs. If you feel any strain in the hamstrings, low back, or neck, bend your knees a bit more. Let your head drop and relax your neck. Stay here for five breaths. Try to stay connected to your physical experience.
You can do Uttanasana on the floor or on a chair if you have severe back pain or Vertigo. Stay in the pose for five breath cycles and repeat if needed