Content
The benefits and harms of kneeling are well known to doctors and people suffering from diseases of the musculoskeletal system. So that the exercises do not cause harm, it is recommended to consult a doctor and choose the right method.
Why knees hurt and what to do
The knee joint is subject to high stress, especially during exercise. As a result of a sedentary lifestyle, the ligamentous apparatus weakens. This is how pain appears when bending the knee, walking and other physical activity.
See your doctor to determine the cause of your knee pain. The specialist will assess the patient's lifestyle, the nature of his activities and take tests. If a disease becomes the cause of painful sensations, then urgent measures must be taken. If you do not start treatment on time, you can harm the whole body.
The main causes of knee pain:
- prolonged physical activity that has caused damage to joints and ligaments;
- bruises from accidents, unsuccessful jumps or other injuries;
- a sharp increase in excess weight, which led to an increase in load;
- development of rheumatism, arthritis, arthrosis and other destructive processes;
- infectious diseases leading to joint inflammation;
- rachiocampsis;
- flat feet.
In order to maintain physical activity for a long time, they perform useful physical exercises. One option is to walk on your knees. They resort to it on the recommendation of a doctor or for the prevention of joint diseases.
What muscles work when walking on your knees
The benefits of kneeling are due to the fact that this process involves an entire muscle group:
- flexor and extensor hips;
- calf;
- gluteal;
- lower back;
- intercostal.
The main stress is placed on the hip joints, muscles of the buttocks and thighs. The degree of muscle activity and the benefits for the body largely depend on the method chosen.
Why kneeling is good for you
Lap walking benefits the entire body. There is a positive effect on the musculoskeletal system, vision, blood circulation, stomach and intestines. Exercise is beneficial for overweight because it helps you lose weight.
Reduces pain in arthritis and arthrosis
The main benefit of kneeling is to relieve arthritis and arthrosis pain. Diseases destroy ligaments and muscles, in advanced cases lead to lameness. Arthritis causes inflammation of the soft tissues in the knee, as a result they are undernourished and atrophy. If the disease is not treated, then over time the joints are deformed, and arthrosis develops.
Knee problems are more common with age. To stop the defeat, physical activity is necessary. Therefore, it is beneficial for the elderly to develop a knee joint. Exercise regularly relieves pain. This increases the production of synovial fluid, which protects the joint from drying out.
The benefits of walking on all fours for the spine are also known. With a sedentary lifestyle, the musculoskeletal system suffers. Exercise relieves stress on the spine, relieves back pain and neck pain. The benefits of walking on all fours were appreciated by Chinese experts, who recommend that you devote 20-30 minutes to it daily.
Helps to lose weight
As with any exercise, kneeling is beneficial for weight loss. This type of fitness provides moderate and constant stress. In the process, a complex of muscles is activated and calories are burned. To get tangible results, exercise is done regularly. Over time, the volume in the waist and hips is lost.
To speed up weight loss, it is recommended to follow a diet and add other physical activity. Before walking, you can take several steps with the knee raised. As a result, all leg muscles are stretched. Athletes know about the benefits of walking with a high knee lift. They use this exercise as a warm-up before the main workout.
Improves vision
American and Japanese scientists have established that there are important points under the knees. When exposed to them, the metabolism is normalized. This benefits the eyesight. To enhance the positive effect, exercise is done with eyes closed.
Improves blood circulation
During physical exertion, muscle work is activated. As a result, the body heats up and stimulates the cardiovascular system. With regular walking, circulation improves, which benefits the entire body.
Stimulates the digestive tract
Walking on your knees improves bowel and stomach function. With constant exertion, toxins and toxins are removed faster, and constipation is eliminated. The benefit for women when walking on their knees is to stimulate the genitourinary system.
Correct kneeling technique
For loads to be beneficial, it is important to select and follow a methodology. There are 2 main practices. One of them is traditional Taoist. The second technique was developed by Dr. Bubnovsky. All techniques are quite simple, everyone can perform them, even without special training.
Taoist practice
The benefits of Taoist practice have been known since ancient times. Taoism is a traditional Chinese teaching that combines religion and philosophy. Practice considers a person as a part of nature, and his body as a single mechanism. All internal organs are connected by channels. If one system is ill, it is important to find this channel and start treating it.
In Taoist practice, kneeling stimulates the flow of energy into the body. This benefits not only the joints, but also the eyesight, intestines, spine and other organs.
Taoist Kneeling Technique:
- First, the inner surface of the lower leg is massaged at a distance of 5-7 cm from the ankle. It is believed that this way you can get rid of edema and excess fluid. To do this, press on the ankle and make 5-fold rotations, first in one direction, then in the other.
- Then experts recommend to tune in a positive mood and think about what benefits the practice will bring to the body.
- A fitness mat is laid on the floor. Then they kneel down, straighten their back.
- To begin with, take 2-3 steps forward, then back. The neck and spine are not bent, the hands are pressed to the body.
- The exercise is repeated several times. If the loads are difficult to tolerate, then the exercise is done for 1-2 minutes.
- Kneeling is practiced daily for 10-15 minutes.
Dr. Bubnovsky's method
Dr. Bubnovsky offers his own method of kneeling. Exercise is useful in the early stages of arthrosis and arthralgia. Initially, this complex was developed for patients undergoing rehabilitation after injuries and operations. However, it can be used by healthy people to prevent joint diseases.
According to Dr. Bubnovsky, it is important to ensure the flow of lubricant into the joint capsule of the knee. This requires physical activity.
The rules for walking on your knees according to the method of Dr.Bubnovsky:
- A rug or blanket is laid on the floor.
- Prepare ice in advance and grind it.
- Ice is poured into a plastic bag and attached to the knee pads.
- Put on knee pads and kneel.
- Then they take successive steps forward. At first, you can rest your hands on a chair.
- Start with 2-3 minutes a day.
- For 3-4 days, you can walk not only forward, but also backward.
The author of the technique believes that such an exercise promotes emotional release and relieves pain.
Potential harm from kneeling
Kneeling exercise can be beneficial and harmful. Pain and discomfort can occur with increased stress on the joints. Therefore, exercise is introduced gradually. For a start, minimal loads are helpful. In the early days, a few minutes are allocated for walking. This period is gradually increased.
In order not to harm the musculoskeletal system, it is important to do the exercises correctly. The following tips will help you make kneeling easier and more rewarding:
- Exercise doesn't start right away... Kneel for a few minutes to get used to this position. You can use pillows first. Then they are removed and begin to move. At first, take 2-3 steps. With the daily increase in stress, it is more difficult to harm the joints.
- They walk on their knees every day... Then the benefits of exercise will become noticeable much faster. You can only achieve a positive result with regular walking.
- It is better to lay a blanket or a special rug on the floor.... Knee pads and gloves are allowed. So the body will get used to stress faster.
- Compliance directions... First they move forward, then back. Taking big strides. You can walk in a circle, perimeter, or figure eight.
- Execution speed... Exercises are performed at a slow pace. They try to avoid sudden movements. Before you start walking, rub your legs to warm up the muscles.
- Recreation... After completing the walk, you need to lie on your back, raise your legs and arms up, relax and shake them. This relieves tension from joints and muscles.
- Post-workout loads... To support the wellness process, they take walks every day for 20-30 minutes.
Complications are possible after intense walking. They manifest themselves in the form of relapses of osteochondrosis, arthrosis and other diseases. Then you need to interrupt the load and consult a doctor. You should start walking after recovery.
In the first weeks, walking may seem to be harmful: pain and discomfort in the knees increase. If at the same time chronic diseases are not aggravated and the pain is moderate, then the exercises should be continued.
Contraindications to kneeling
Before you start kneeling, the benefits and harms associated with the procedure are analyzed. So that walking does not cause a negative impact on the body, its contraindications must be taken into account. Exercise will not be beneficial if you have any injuries or other injuries to your knee. Walking has no age or fitness restrictions.
Main contraindications:
- high body temperature, fever, fever;
- exacerbation of osteochondrosis, arthrosis and arthritis;
- trauma, abrasions and other injuries;
- oncological diseases;
- education in the knee area.
Conclusion
The benefits and harms of kneeling are associated with a feature of the human muscle corset. It is recommended that you start exercising after consulting your doctor. Despite the benefits of walking on your knees, there are a number of contraindications.
Reviews of doctors and patients
