10 SAFE At-Home Exercises for Knee Arthritis & Pain (FAST Relief!)
83.3 هزار بار بازدید -
3 سال پیش
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These at-home exercises for knee
These at-home exercises for knee arthritis and pain reduce common aches and stiffness that most people associate with aging or “bad knees.” They don’t require any specialized gym equipment, save a lacrosse ball for active self-myofascial release.
They are easy to do, starting with a beginner set, then moving to an intermediate set once you have gotten used to the exercises over the course of a couple of weeks. Remember, one day of training will not fix bad knees.
These exercises focus on waking up little-used muscles from your feet to your hips that will take some of the load from your knees as they get stronger. Combined with lengthening tense, overcompensating leg muscles, you can also reduce the everyday wear and tear on the soft tissues in your knee.
LINKS AND RESOURCES:
FREE PDF DOWNLOAD WITH ALL 10 EXERCISES: https://www.precisionmovement.coach/k...
Intro
0:00 Intro
Beginner Routine:
3:28 ASMR: Plantar Fascia
5:03 Extended Knee Ankle Plantar-Dorsiflexion
6:33 Seated Tibial Rotation
7:40 Hip extension / Knee Flexion Dissociation
8:30 Slumpy Psoas Activation
Intermediate Routine
10:56 Seated 4-Way MTP Slide
12:34 Standing Glute Activation
14:25 Standing Tibial Rotation
15:28 ASMR: Quads
16:36 Standing Dead Bug
Additional Info / Tools
18:10 Summary
18:54 ROM Coach Mobile App
Each routine takes a few minutes to do, and you can download the PDF for printed instructions and recommendations: https://www.precisionmovement.coach/k...
Follow along today to take advantage of improving the mobility in your knees. For more info from Dr. B on knee injuries and knee arthritis, check out this video: All About Knee Osteoarthritis: Surger...
ROM Coach app (free!): https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Knee Recovery Program: https://www.precisionmovement.coach/k... - includes exercises to restore fundamental function including VMO activation; designed for any painful swollen knee, acute knee injuries like meniscus tears or chronic conditions like arthritis.
Medical Disclaimer:
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
They are easy to do, starting with a beginner set, then moving to an intermediate set once you have gotten used to the exercises over the course of a couple of weeks. Remember, one day of training will not fix bad knees.
These exercises focus on waking up little-used muscles from your feet to your hips that will take some of the load from your knees as they get stronger. Combined with lengthening tense, overcompensating leg muscles, you can also reduce the everyday wear and tear on the soft tissues in your knee.
LINKS AND RESOURCES:
FREE PDF DOWNLOAD WITH ALL 10 EXERCISES: https://www.precisionmovement.coach/k...
Intro
0:00 Intro
Beginner Routine:
3:28 ASMR: Plantar Fascia
5:03 Extended Knee Ankle Plantar-Dorsiflexion
6:33 Seated Tibial Rotation
7:40 Hip extension / Knee Flexion Dissociation
8:30 Slumpy Psoas Activation
Intermediate Routine
10:56 Seated 4-Way MTP Slide
12:34 Standing Glute Activation
14:25 Standing Tibial Rotation
15:28 ASMR: Quads
16:36 Standing Dead Bug
Additional Info / Tools
18:10 Summary
18:54 ROM Coach Mobile App
Each routine takes a few minutes to do, and you can download the PDF for printed instructions and recommendations: https://www.precisionmovement.coach/k...
Follow along today to take advantage of improving the mobility in your knees. For more info from Dr. B on knee injuries and knee arthritis, check out this video: All About Knee Osteoarthritis: Surger...
ROM Coach app (free!): https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Knee Recovery Program: https://www.precisionmovement.coach/k... - includes exercises to restore fundamental function including VMO activation; designed for any painful swollen knee, acute knee injuries like meniscus tears or chronic conditions like arthritis.
Medical Disclaimer:
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
3 سال پیش
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