(gentle music)
- All right.
The first one is you're
in a long sitting position like Bob is.
Put your hands on your quadriceps muscles
and squish down into the pillow.
You don't have to have a pillow there,
but that's a good way to think of it.
And if one knee hurts a little bit more than the other,
that's the one you want to continue to work.
If you get sharp pain, you're pushing too hard,
take your time with it.
It should work out.
- And you can compare the left to the right.
- Right. Yep.
One side to the other.
And then the goal is to get the sore one type.
Feel like the other one with time.
- Right.
- All right. Number two.
The next one similar to the first,
just a little more flexion or bend in the knee.
One at a time.
There we go.
Pushing down, squeeze that pillow.
Good. So, the heel, you're gonna actually kind
of keep down closer to the bed or the floor,
but I focus on pushing and squeezing that pillow.
Another quadricep,
big structural muscle that stabilizes that knee.
The next one, the infamous straight leg raise.
So, obviously keep one leg straight.
That's the one you're working the hip flexor.
It's really important that you keep this knee up
and bent down, and that stabilizes the low back and the hip.
It's just more comfortable.
Of course, 10 of these.
And you'll do the other leg as well.
Bob, how you feeling?
- I'm hanging there.
- I'm not getting tired at all.
Let's go to the next one.
Another big hitter historically is the bridging exercise.
Bob's doing it right there.
Push those hips up.
This is great for the glutes.
You get some hamstring in there.
If you want to bring your feet farther away,
it's a little harder.
And there you go.
You get a little more hamstring activity with this.
And if you're really feeling strong
and you wanna challenge yourself, the single leg bridge.
Bob, how you doing with this one? Good.
- Yeah, this one is all done.
- This is a big difference
between the single and the double standard one.
- Agreed.
- Yeah. Yes. All right.
10 of these as well.
Let's go on to number.
Where were we?
Four, five, six.
- Six.
- Six. Shallow squats is a nice one for those knees.
We're not gonna go too deep.
That's why they're shallow.
If you got a shiny door, something that's smooth,
you just go up against the wall,
feet shoulder width out about a foot.
You should have shoes on.
So your,
- And no pain.
Shoes. So, your feet don't slip out.
If you go too deep, you gotta be careful.
'Cause you might not be able to get back up.
And then you're,
- Your son.
- Trouble. If you wanna take a ball, this works good.
A squishy one.
Or if you have the big exercise ball, that works good.
Put that behind your back.
And that really makes it different.
I like to put my hands right here.
- They're rolling Brad.
- Yeah. Don't go too deep.
10 of these if you,
- Rolling, rolling, rolling.
- Yes. Good posture with these.
All right, let's go to number seven.
And Bob's gonna show you the shallow split squat.
Get something for balance if you need it.
It's a good idea.
And don't go too deep.
And one thing's for sure.
I've done.
I can't.
- No pain.
- Yeah, no pain.
If it starts to hurt, that's deep enough.
Go back up in the pain-free range.
Make sure you switch.
Do the opposite legs.
- Both sides, yeah.
Both legs, yeah.
Yeah. The old split squat.
Split squat.
You can't go wrong with it and I can't say it.
And lastly, we call it the banded leg press.
You can do it.
You get, if you have a large loop strap like Bob has,
put it around your foot.
Definitely works better with shoes on it,
grips to the loop band better.
You know, if you have the resistance band like this,
you can also do that as well.
Whichever way you wanna do it.
Do both legs.
10 repetitions is good.
Yeah. What do you say, Bob?
- Good deal.
- Good deal. Say no more.
All right.
We can do all these.
Make sure you're happy and pain free and fun and all that.
- That's right.
- Have fun while you're exercising.
We can fix just
about anything except for,
- A broken heart.
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