On day two of the Knee Pain Solution Plan, we are moving into activating muscles that flex / bend the knee and hip joints. To create some of these reistance exercices, I will incorporate the sponge ball. There is a link below if you want one for yourself. A small pillow can also work.

When weakness appears in this region, we can feel low back and hip tightness, as well as knee instability. These muscles deal with pronation, absorbing ground forces and helping us to squat, flex forward, stand, take a step, and maintain our posture.

The exercises in this video will be done in supine or prone positions on the floor.  The knee flexors include the hamstring muscles, gastrocnemius, sartorius, and plantaris The hip flexor muscles including the psoas major, tensor fasciae latae, rectus femoris, and iliacus will come into play during this routine.  The ball will be used to stimulate knee flexion as we flex the hip. We will also create some strong bodyweight isometrics for the hip flexors using the sponge ball.

If you are currently dealing with a joint replacement, recovering from surgery, or just trying to improve the stability of these joints, you will find this video both educational and therapeutic.  This routine can be done anywhere, anytime.  It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength.  This can also be used as a warm-up or as a workout in itself.  Isometrics are the precursor to adding any load and challenge to our body.  

Purchase Products on Amazon:
Small Pilates Sponge Ball: https://amzn.to/3jaRsE9
Yoga Mat: https://amzn.to/2ZDSMrH

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