In day six, we will be working on the knee and surrounding joints to help them to supinate better. Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move.

The knee joint can suffer when other joints cannot do their job. The goal of this video is to reduce the stress on the knee alone by distributing overall stress better. A sponge ball is used for some of the exercises (link below), or you can use a small pillow.

The positions we will examine are:
1. Hip Extension
2. Knee Extension
3. Spinal Extension
4. Ankle Plantar Flexion

First, we will practice an isolated isometric exercise to evaluate mobility from right to left at the hip, spine, and ankle. Second, we will incorporate this isometric in a full-body positions, to see how the muscle activation affects a more integrated isometric exercise.

Make sure to engage the muscles that are having to shorten in order to create the joint position, rather than attempt to relax opposing muscles. Hold each isometric for 5-6 seconds, be gentle, and take your time.

Purchase products used in this workout on Amazon:
Yoga Mat: https://amzn.to/2ZDSMrH
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r

02-6