Explore foundational exercises aimed at knee pain relief and mobility enhancement in this advanced level video. Kinesiologist Cassandra guides you through each movement, emphasizing safe and effective techniques to aid recovery from knee OA, patellar tendonitis and Iliotibial band syndrome.
What You’ll Need:
All you need is a mat, a weight, a band/strap and yourself! Remember, if you’re experiencing new knee pain, it’s important to consult with your doctor first to make sure these exercises are right for you.
What’s in This Video:
We'll start with a proper warm-up, crucial for increasing blood flow and warming up the leg muscles, making them more flexible and ready for work.
The exercises are programmed to strengthen functional movements for the legs. Strengthening the glutes, hamstrings, quads, calves and working on balance.
For the cool-down, we’ll do knee stretches to relax the muscles worked and return them to a resting state.
So, grab your gear and let’s get started on this knee pain relief journey together! Don’t forget to like, subscribe, and hit the bell icon for more expert exercise rehab tips from a kinesiologist. Enjoy the exercises!
If these exercises are too hard, check out the intermediate video here.
New to Kinesiology?
Find out more here: What is a kinesiologist?
Find out more about the difference between Kinesiology and Physiotherapy.
Timestamps:
0:00 - Intro
0:15 - Warm up: toe calf raises
0:35 - Warm up: toe lifts
1:00 - Warm up: ¼ squats
1:20 - Warm up: hinge
1:49 - Warm up: side taps
2:20 - Mat exercises: Equipment needs
2:30 - Marching bridge
3:30 - Table top heel reach
4:12 - Side planks
6:08 - Squats
8:08 - Squat + Weight
8:20 - Single leg deadlift
9:53 - Cool down stretches
11:33 - Prescription and Thank you
Disclaimer:
Please consult a medical professional if starting exercise is right for you. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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