Hip and Knee Mobility Routine

KNEE / HIP MOBILITY: 

It starts with that feeling in your ankles, and now in your hips. It’s okay, we often neglect parts of our bodies that do the most for us without even realizing that we are neglecting them. But once we know how to best support those areas, there is no going back. Think about it. There’s a synergy and connection with hip, knee, and ankle. If the hip or the ankle is not moving properly or off-balance due to poor mobility, it has a direct impact on the knee. How many types of injuries or pain have you heard of that involve the knee? A lot. 

 

REMINDER*: CONSULT WITH YOUR DOCTOR FIRST BEFORE PERFORMING THESE EXERCISES. 

Knee mobility: 

HEEL SLIDES:

Grab a band / towel to put at the bottom of your foot. Keep one leg bent with foot flat. Take elongated leg with band at the bottom of the foot and use band to slide the foot upward. Then slowly release now-bent leg back to its original position 

 

SKI MOVE: 

Bend the knees ever-so-slightly with arms hanging in front of you. Begin to move from side to side with a gentle movement that slightly resembles skiing (with less impact, of course!). 

 

QUAD SET:

Simply begin by lying down flat on your back. Squeeze one quad for 10 seconds, release, followed by squeezing the other quad. It is recommended to do two sets of ten. Make sure to switch legs after each set. 

 

Hip mobility: 

Your hips are workhorses. It’s time to give them some tough love. 

 

LYING HIP ROTATIONS: 

Begin by lying on your back with both knees bent. Cross one ankle over the opposite knee and begin to rotate hips. If needed, you can take your hand onto the knee that placed over the opposite and push in and out manually. 

 

BUTTERFLY STRETCH: 

This stretch may seem rather elementary, but it’s a classic for a reason. Make sure to be extra attentive to your back in this exercise and keep it straight. Sit up straight with feet together, moving knees towards the ground. Use your hands to press on your knees for that extra stretch. 

 

FROG STRETCH: 

We know. It’s a little bit awkward, it’s a little more advanced, but it’s a lot more worth it. Begin on hands and knees, bringing your knees as far apart as you can without it being uncomfortable. Keep toes pointed outwards and balls of your feet flat. Rock from side to side for up to one minute if you can.

 

 


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