Constant kneeling and bending can take its toll on your body after a while. As a photographer, these moves are part of our required repertoire in order to perform our job duties correctly. Occupation-related knee pain and injury are the number one leading causes of arthritis and knee surgery. Isometric exercises and strength moves can strengthen weak muscles surrounding the knee or muscle groups related to kneed function. These knee strengthening exercises for photographers will help your knees and its surrounding muscles for better knee health.
KNEE STRENGTHENING EXERCISES FOR PHOTOGRAPHERS
Lay on your back. Place a rolled up towel or a small foam roller beneath the knee. Activate the thigh muscles in order to straighten the knee and hold the contraction for 5 seconds. Release. Repeat 10 times on each side. This will strengthen the quadriceps.
Straight Leg Raise
Lay on your back. Stretch both legs out on the floor. Lift the right leg up to about 6 inches off the floor and hold the contraction for 10 seconds. Make sure to keep abs tight. It may help to place hands underneath you at the lower area of the back for support as you want to avoid arching. Make sure to engage those quadriceps! This will strengthen the quadriceps and your core. Repeat 5 times on each side.
Lay on your back on the floor. Bend knees keeping feet on the floor. Place a small pillow, lightweight ball or foam roller between the knees. Squeeze the legs towards the object you are holding and hold for 5–10 seconds. Release and repeat 10–20 times. This will strengthen the inner thigh muscles.
Lay on your back on the floor. Bend knees keeping feet on the floor. Heels should be close to the butt. Pushing off with the heels, lift the hips towards the ceiling and hold for 5–10 seconds. Release and repeat 10–20 times. This will strengthen the hamstring muscles which support your knees.
Want to try more advanced moves check out the list or videos below.
Single Leg Squats
Backwards Stepping Lunge