Many people are convinced that regular kneeling walking helps to overcome various diseases, in frequency, arthrosis, arthritis, gastrointestinal tract pathology, metabolic disorders and even contributes to weight loss.
However, doctors say that such exercises can bring not only benefits, but also harm health, especially if a person does not know how to properly conduct a lesson.
Thus, it is required to clearly understand in which cases this walking will have a positive effect on well-being, when it will cause harm, and most importantly, how to move competently while kneeling.
The benefits of kneeling
As doctors note, regular walking on your knees brings great benefits to the body, in particular, a person notes:
- Strengthening the muscles.
- Normalization of metabolism.
- Improving joint mobility.
- A surge of strength.
- Reduction of pain symptoms, especially against the background of diseases of the musculoskeletal system.
- Faster recovery from illness.
The benefits of such training will be only if this type of walking is prescribed by the attending physician.
Relieves Symptoms of Arthritis and Arthrosis
Almost 42% of people suffer from arthrosis and arthritis, especially after 55 years. With such pathologies, articular tissue is damaged, which leads to the destruction of muscles and ligaments.
Patients experience severe pain, stiffness and difficulty in movement, and in a more neglected state they become disabled. With such diseases, according to 75% of people diagnosed with arthrosis or arthritis, walking on their knees helps.
Such exercises contribute to:
- strengthening the joints;
- removal of pain syndrome;
- increased blood flow;
- normalization of the flow of synovial fluid into the joints.
However, in such diseases, these exercises can be beneficial if a person has arthrosis and arthritist:
- at the initial stage;
- did not become chronic;
- did not lead to severe deformation of the joints and ligaments, in which there is difficulty in movement.
With arthrosis and arthritis, walking on your knees is possible only with the agreement of your doctor, otherwise there are risks to worsen the course of the disease and seriously injure yourself.
Helps to lose weight
Overweight people can practice kneeling because these exercises:
- actively burn calories;
During movement, there is an increased load on the hip joint, muscles of the legs and back.
- strengthen the shoulder girdle;
- remove excess volumes in the hips and waist.
Despite the fact that these workouts are not classified as strong sports activities, they are quite effective, provided that they are done on a regular basis.
Improves vision and normalizes metabolism
Long-term studies by Japanese scientists have shown that kneeling restores metabolism, actively launches the processes of rejuvenation of the body, and also improves visual acuity.
This happens for several reasons:
- There are points under the knees that, when exposed to them, improve vision and metabolism.
During the movement, a special impulse goes to these points.
- During exercise, there is an increase in blood flow and a surge of strength, which has a positive effect on metabolism.
- A person tunes in to the positive and, with his power of suggestion, makes the body recover.
Scientists have found that exercise will improve vision and normalize metabolism when done exclusively with your eyes closed.
Improves blood flow to the brain and limbs
During the lesson, the blood supply to the brain and limbs is improved.
This happens due to the fact that during these exercises goes:
- increased blood circulation;
- elimination of stagnation in the blood;
- rush of oxygen to the cells of the brain.
This surge of oxygen provides greater mobility of the arms and legs.
Stimulates the digestive tract and genitourinary system
In the process of walking on all fours or on knees, the region of the lumbar region, abdominal cavity, and also the small pelvis are actively involved. All this leads to the fact that a person has an improvement in the functioning of the genitourinary system, and also stimulates the work of the gastrointestinal tract.
The result is:
- prevention and relief from constipation;
- reduction of stomach pain, including against the background of an ulcer or gastritis;
- normalization of the secretion of gastric juices;
- improving the functioning of the liver and pancreas;
- faster removal of excess fluid from the body;
- restoration of reproductive functions.
Regular exercise, according to people suffering from various diseases of the kidneys, liver and pancreas, helps to remove sand from the body.
Heals the spine and trains the heart
In 65% of cases, all pathologies and problems with the spine, as well as the cardiovascular system, are the result of low physical activity. Kneeling helps people to strengthen their muscles, improve blood flow and restore the musculoskeletal system.
However, such exercises can be beneficial if:
- The person does not have serious diseases of the spine and heart that require surgery or hospital treatment.
- Recovery is comprehensive, in particular, in parallel with walking, medication is carried out (if prescribed by a doctor), a diet and a healthy lifestyle are followed.
- There are no contraindications for such training.
Scientists have found that the most optimal heart training is observed when, during exercise, the heart rate is 50% less than the maximum heart rate that can be observed in a particular person.
Therefore, walking on your knees provides a normal and fuming load, which has a positive effect on cardiac activity.
Harm and contraindications to walking on your knees
Kneeling walking can provide significant benefits to the body, but in some cases, such activities can be harmful.
For example, people may start to check in:
- Pain in the kneecaps.
Pain in 98% of cases occurs when walking is on an uneven and bare floor, as well as if the patient walks for a long time without interruption.
- Calluses and redness in the knee area.
- Worsening of the course of the disease.
- Weakness in the legs.
- Trembling in the legs or all over the body.
However, this is observed when:
- low physical fitness, for example, the patient has been bedridden for a long time or rarely gets up due to a large weight or existing pathologies;
- muscular dystrophy;
- knee cap pathology;
- the lesson is being conducted incorrectly.
In addition, doctors do not recommend using this type of walking if you have:
- any injuries to the spine and lower extremities;
- exacerbation of arthritis or arthrosis;
- an operation was recently performed, in particular, less than 30 - 50 days have passed since the day of the surgical intervention;
- high body temperature;
- exacerbation of chronic diseases.
To prevent harm from such exercises, you need to consult with your doctor so that he can tell you exactly whether or not to perform such exercises.
Kneeling rules
To achieve a positive result, walking must be correct.
In this matter, it is important:
Gradually get used to such a load, namely:
- try to stand on your knees for the first 2 - 7 days;
- then start training with a few steps forward;
- when it will be comfortable and not painful to move on to a full-fledged lesson.
It is better to stand on a pillow to avoid pain.
- Train every day.
- Strive to take 400 steps during the lesson.
According to doctors, exactly 400 steps are considered the optimal amount, which has a positive effect on health and strengthens the body.
- Avoid doing the exercise on a bare floor; instead, walk on a soft carpet or cover with a blanket.
- Go forward, and then back.
Important: the alternation of movements back and forth leads to an even greater increase in blood flow and muscle strengthening.
- At the end of the workout, you need to lie on your back and lie down for 40-60 seconds, while making deep breaths and exhalations.
If you feel discomfort in the kneecaps, then you should purchase special knee pads and do the exercise in them.
Reviews
All my life I have been losing weight, and in the last year I gained another 6 kilograms. Three months ago, I decided to work hard on myself and began to lose weight. I visited a nutritionist and together with him we made up the optimal diet for me.
Plus, I started walking more, including on my knees around the house. I do this every day for 20 minutes. To be honest, at first it was hard and my legs got tired quickly. However, everything changed when I saw the result. In one month, it turned out to remove 4.5 kilograms.
Alevtina, 53, Barnaul
Having given birth to my second baby, I had problems with my figure, my stomach began to hang down unattractively, and extra centimeters were formed in the sides and hips. Since I do not have enough time, going to the gym or fitness is not my option.
I started training at home, including practicing kneeling. Such exercises do not take much time, but they are effective and help to quickly remove the sides and hanging belly.
Yana, 33, Yaroslavl
Two and a half years ago, doctors diagnosed me with arthrosis. Since then, I have to monitor my health even more, stick to a diet and take pills. In recent years, I have had recurrent joint pains, my attending physician recommended that I walk around the apartment on my knees every other day. Although the activity may seem strange at first glance, it really helps. The pain goes away, and even the mobility in the knees becomes more.
Pavel, 64, Moscow
I walked on my knees for a whole month, and conducted the class strictly on schedule and trained hard. However, I did not see any benefit for myself, the weight did not decrease, the stomach problems remained as they were. Plus, after such a walk, pain appears, and calluses are rubbed.
Lyubov, 41, Tver
I started having heart problems two years ago, and I am also overweight and after suffering a trauma in virginity, I have some muscle problems. For me, kneeling is the only way to get physical activity, while without much effort and pain. I go every day, and I train only in the morning, when the benefits of the lesson are maximum.
Maxim, 41, Ulyanovsk
Kneeling walking is not an active exercise, but, despite this, it allows you to strengthen muscles, increase blood flow and, as a result, restore the work of the gastrointestinal tract and heart, as well as normalize the activity of the musculoskeletal system. However, such exercises are allowed only according to the rules and if they are approved by the attending physician.
Blitz - tips:
- during the lesson, you always need to make sure that your back is straight;
- if the steps are difficult, then it is advisable to continue to simply stand on the pillow, bending your knees, until the muscles get stronger;
- never start exercise if there is an exacerbation of the disease or general malaise is observed.
