You are Born to Walk.
Knee Pain slowly takes away your joy for this important human motion.
Use this Organic Mobility Tutorial to strengthen your lower body joints and get rid of pain.
Including 7 exercises for all Levels.
Mark this one in your book! 📗
Knee Pain slowly takes away your joy for this important human motion.
Use this Organic Mobility Tutorial to strengthen your lower body joints and get rid of pain.
Including 7 exercises for all Levels.
Mark this one in your book! 📗
Organic Mobility Protocol:
- Tension Release ( I )
- Decompression / Soft Mobilization ( II )
- Strengthening ( III - VII )
- Tension Release ( I )
- Decompression / Soft Mobilization ( II )
- Strengthening ( III - VII )
I. Local Tension Release
Seek out tight spots on the adductors and the calf.
First release the adductor locally with a Tennis Ball.
Then release the upper portion of the calf.
You can put the second leg on top of it to increase the pressure.
Stay on the spots for 2-5 minutes.
Seek out tight spots on the adductors and the calf.
First release the adductor locally with a Tennis Ball.
Then release the upper portion of the calf.
You can put the second leg on top of it to increase the pressure.
Stay on the spots for 2-5 minutes.
II. Soft Mobilization - Open Kinetic Chain
Put a Bottle or something similar on the ground.
Let the knee hover directly over it.
Now start doing small circles with your lower leg.
Keep it relaxed - like dead weight.
The knee stays above the object as good as possible.
Start slow.
After a few sessions, you can accelerate the circular motion.
Do 90 seconds in each direction & both legs.
Put a Bottle or something similar on the ground.
Let the knee hover directly over it.
Now start doing small circles with your lower leg.
Keep it relaxed - like dead weight.
The knee stays above the object as good as possible.
Start slow.
After a few sessions, you can accelerate the circular motion.
Do 90 seconds in each direction & both legs.
III. Unloaded High Step Ups
Take a chair or something similar.
Step one foot on it with one leg.
Shift the weight over the front foot.
Now push up from there without using the back leg.
Lower down slow and controlled.
3-5 Reps per Side / 3 Sets / Rest as needed.
Take a chair or something similar.
Step one foot on it with one leg.
Shift the weight over the front foot.
Now push up from there without using the back leg.
Lower down slow and controlled.
3-5 Reps per Side / 3 Sets / Rest as needed.
IV. Sissy Squat (Calf Touch)
Stand bilateral.
From there shift the weight with your hips forward till your heels lift from the floor.
Try to touch your calves with your hands.
Come back again.
3-5 Reps - 3 Sets - Rest as needed
Stand bilateral.
From there shift the weight with your hips forward till your heels lift from the floor.
Try to touch your calves with your hands.
Come back again.
3-5 Reps - 3 Sets - Rest as needed
V. Medial Squat (I have to Pee Squat)
Work slow and controlled, don't overdue.
Slowing lower the knees.
Bring them together at your centerline.
2-3 Reps - 2 Sets - Rest as needed
Work slow and controlled, don't overdue.
Slowing lower the knees.
Bring them together at your centerline.
2-3 Reps - 2 Sets - Rest as needed
VI. Half Pistol
Take a chair or something similar.
Take one leg off the floor.
Lower down controlled till you touch the object.
Don't sit down, come back immediately.
3-5 Reps per Side - 3 Sets - Rest as needed.
Take a chair or something similar.
Take one leg off the floor.
Lower down controlled till you touch the object.
Don't sit down, come back immediately.
3-5 Reps per Side - 3 Sets - Rest as needed.
VII. Eastern Squat
Stand crossed-legged on the outside edges of the feet.
From there do a Squat.
You can support yourself with your arms when coming up is too hard.
3-5 Reps - 3 Sets - Rest as needed
Stand crossed-legged on the outside edges of the feet.
From there do a Squat.
You can support yourself with your arms when coming up is too hard.
3-5 Reps - 3 Sets - Rest as needed
I wish you the best of practice!
Have a great day.
Jakob - MoD
Have a great day.
Jakob - MoD
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