KneeAid
The knee! Oh what an area of intensity for many of us. Simply put, when we address the foot/ankle and hip PAIRED WITH awareness of the quads, hamstrings, and abdomen(through breath) many problems with the knee begin to fade away. Let's dive in!
Click show more for how to pick exercises.
How to follow the exercises:
1) There will be up to 10 exercises per body specific area. This is done to not overwhelm your choice of what to do.
2) Pick any 2 exercises and do a 3 set super set of them alternating back and forth. Specifics are below each video.
3) It does not matter which 2 your pick. The point is to explore your limitation/pain as we correct it.
If you have specific questions, reach out to me on social media @feel_ya_damn_muscles
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Ground living. Natural resting positions
The more we return to the floor as we rest, the better our body will move.
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Supinated Banded Knee Tuck
3 sets of 30-60s of reps. It's all about maintaining a tucked pelvis which in this case will put you more natural. We are essentially learning how to move the leg ON the hips without the hips/lower back moving. Inhale as you go out, exhale as you tuck in.
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Dead Man
3 sets of a 1 minute hold. Don't let the pelvis tilt forward. If you keep it tucked you'll notice the core engage, and hamstrings come to the party as well. You should not feel this in your lower back, if you do you are over extended. Breath into low belly NOT chest / shoulders / neck
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Bottom up ABT flow
A great, short, full body flow.
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Split squat with D grip & twist
2-3x of 10-12 reps per side OR 1 minute of movement. Only do the range you can control.
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Tall kneeling hinge
2 variations of feeling. First is more quad, second is more hamstring. At first I suggest you try both and see which feels better.
2-3x8-10 or 30-45s of movement
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Jefferson curl (Toe elevated)
2-3x10-12 reps here light or just go 60s. Breathing into the lower back as you roll forward is crucial to open up the back side of the body.
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Foot rock & drop
A fantastic exercise to find a rhythm and flow. connecting with the feet and preparing the body to move. Great for squats! 2-3x30-60s of flowing is great!
