00:00Jai Hind to all of you. Welcome you once again to our YouTube channel Army Nagar.
00:04So, today's video is going to be on how to correct the knock knees.
00:07You can see this brother, he is standing in this position and his knees are sticking so clearly.
00:11This means that he has knock knees.
00:13We will tell you some exercises to correct them. So, you also watch it carefully.
00:16So, first of all, understand the concept of knock knees.
00:19So, the joints of our hips, due to dislocation, turn this way.
00:23Their angle is not fitting.
00:25So, due to this, they turn in this position.
00:27For example, if the thickness increases, more pressure is applied on the bones.
00:30This is why we turn.
00:31So, if it is in a minor case, you can correct it through exercise.
00:34If it is in a major case, consult a doctor.
00:37There is no point in exercising.
00:39So, let's go to the minor case.
00:41We will tell you some exercises for them.
00:43And you also watch it carefully.
00:44So, you have to do the first number exercise.
00:46Spread your legs like this.
00:48Stretch the whole leg from one side like this.
00:51Your hip will open from here.
00:53It will help you in your knock knees.
00:57Okay?
00:58Get up again.
01:00Start.
01:02Yes.
01:03Similarly, you have to do 10 repetitions of this.
01:0610 on one side and 10 on the other side.
01:08You can do 10 repetitions of it.
01:10So, let's go to the second number exercise.
01:12For the second number exercise, we will need height.
01:14So, let's go.
01:15For the second number exercise, we will need the height up to the waist.
01:18So, we are using this.
01:19If you have a broken head, you can keep it on it.
01:22Keep your feet here.
01:24And stretch your legs like this.
01:2910 times from this side.
01:31And 10 times from the other side.
01:35You can see that by doing this,
01:37the whole hip muscle will be stretched.
01:40And it will help us in our knock knees.
01:42So, you have to do 10 repetitions from this side.
01:44And 10 repetitions from the other side.
01:47So, let's go to the third number exercise.
01:50We will practice this later.
01:52So, let's go to the third number exercise.
01:54In this, you have to hold the sumo squat.
01:57In this position, you have to stretch your legs like this.
02:08In this position, you have to keep your feet wide.
02:10And stretch your hip with the support of your hands.
02:15Again, in the squat position.
02:17And down.
02:18Stretch your legs like this.
02:29You have to do 10 repetitions from this side.
02:32And let's go to the fourth exercise.
02:34So, let's see the fourth number exercise.
02:36In the fourth number exercise,
02:38we have to squat with our feet like this.
02:40Your feet will be in this position.
02:42And while going down,
02:44stretch like this.
02:46Your knees will come outwards.
02:48Like this.
02:50Do it again.
02:52You have to do this 10 times.
02:54And 10 repetitions.
02:56Let's go to the last exercise.
02:58In the fifth number exercise,
03:00we have butterfly stretch.
03:02In this position.
03:04This is called butterfly position.
03:06In this position,
03:08you have to stretch your legs like this.
03:10If you want, you can hold it for a while.
03:12And then stretch it.
03:14You have to stretch it while holding it.
03:1610 times.
03:18Do it.
03:20You have to do 10 repetitions of this exercise.
03:22Stretch like this 10 times.
03:24Down once.
03:26Stretch and hold it.
03:28You have to do 10 repetitions of this exercise.
03:30In this exercise, your hip muscles open.
03:32In this exercise, you will get help from your knees.
03:34So, let's go to today's video.
03:36You have to do all the exercises in 10 repetitions.
03:38And you have to do 3 to 4 sets
03:40in the morning and evening.
03:42This will help you get rid of
03:44the problem of your knees.
03:46If you like the video,
03:48please like and share it with your friends.
03:50If you have any questions,
03:52please comment below.
03:54If you are new to the channel, please subscribe.
03:56Jai Hind.
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05:01Ready?
05:03Ready?
05:04Are you ready?
05:06No, it doesn't work.
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