शीर्ष 5 अभ्यास

Exercises can be helpful in managing popliteal Baker's cyst, which is a swelling that occurs behind the knee. Physical therapy and specific exercises can help improve strength, flexibility, and range of motion in the affected area. Exercises can also help reduce pain and prevent the development of muscle imbalances. Stretching and strengthening exercises for the legs, as well as activities to improve knee stability and flexibility, may be recommended.

Lie on your back with your legs straight.
Bend the symptomatic leg as far as you can, sliding your heel towards your buttocks, keeping the knee pointing to the ceiling throughout this movement.
Slide the heel back down, reversing the movement until your leg is straight again.

Sit in a chair.
Place your affected leg out in front of you.
Straighten your knee, keeping your foot on the floor.
Keeping your back straight, lean forwards from your hips until you feel a stretch down the back of the thigh.
Hold and then relax.

In a standing position, step your affected leg back behind you.
Keep the heel on the floor and the toes pointing forwards.
Bend the front knee, moving your body forwards, until you feel a stretch in the back of the calf.
Make sure your heel does not come off the floor and your back knee does not bend.

Lean against a wall, with your feet away from the wall and shoulder width apart.
Your back and buttocks should remain in contact with the wall throughout.
Slide down the wall, aiming to reach horizontal with your thighs.
Your knees should be at 90 degrees at this point.
Push yourself back up the wall, driving the movement with your buttock muscles.