If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee extensor muscles using the resistance coming from bodyweight, a thigh band, and a sponge ball. Weakness in these areas can cause low back tightness and knee instability, as these muscles fight gravity and help us in many climbing and sit to stand movements.
The exercises in this video will be done in supine or prone positions on the floor. The knee extensors include the quadriceps muscles, with the rectus femoris crossing both the hip and the knee. The hip extensor muscles include the gluteals, hamstrings, adductor magnus, will come into play during this routine. The ball will be used to stimulate adduction as we extend the hip, and the thigh band will be used to stimulate abduction.
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.
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