- Are you tired of knee pain
holding you back from your daily activities?
- We're gonna show you four strengthening exercises
for your knee that are gonna help you out
while you're in bed.
It's a good deal, I'm thinking.
- It is. - You can take
a nap afterwards. - Sure.
(bright music)
These exercises are gonna help decrease your knee pain
by strengthening the muscles around the knee joint,
helping provide better support and stability.
- That's right, they're gonna specifically
go towards the quadriceps,
the glutes, the external rotators on the hip.
And this is gonna help the hip alignment with the knee,
it all work together, leading to less pain.
Ooh, less pain and discomfort.
Got that out of the way. - Did that hurt?
- No, absolutely not.
- So the first exercise is called terminal knee extension.
You're gonna be sitting in a long sitting position.
Put a pillow under your knee
and you're gonna push your knee down into the mat.
You're gonna hold it for six seconds.
Was that six seconds?
- No, well alright,
we'll go with that. - Close enough
and then you're gonna relax.
- Right? 1001, 1002.
And go ahead 10 reps of that.
And you'll feel those quadriceps working very nicely.
- The second exercise is gonna be a bridge,
but first, we want to do a butt squeeze.
So you can put your hands under your butt,
to make sure it's activating.
And then you're gonna lift up into a bridge
and you're gonna go down.
You can hold this for a few seconds up top,
before coming back down.
Make sure each set you're squeezing your butt first
and then lifting up.
- Right, so those glutes, that glute maximus muscle
is that external rotator that we mentioned earlier,
which helps align the hips and takes stress off the knees.
It's a wonderful way to compliment the knee strength.
- And if this is easy, you could certainly do one leg.
So squeeze the butt and then lift up with
one leg. - Whoo, yeah.
- Just like this.
- Not everyone's gonna be able to do this set.
So this is for the advanced personnel.
- Do what works for you.
- That's right.
- The next exercise is gonna strengthen
your hip external rotators.
And it is called clam shells.
So you're gonna have both knees together.
You're gonna rotate out, keep your feet touching,
and go back down.
- This is one of those exercise that looks
like it's a real easy-peasy exercise,
but actually you will feel those external rotators
working after about five or 10 repetitions.
Do 'em slow like Mike is doing 'em.
And it's a real critical exercise.
- And make sure you keep your trunk in line.
You don't want to be too far forward or back,
or be rolling like this.
That's not the exercise.
- Good point, Mike.
Are you getting tired?
- Yes. - I'm not.
(both laughing)
- And the last exercise is hip abduction, ab-duction.
So you're gonna kick your leg straight up
towards the ceiling like this,
bring it as high as you can tolerate.
And then back down.
I have this knee bent.
I am keeping my trunk in a straight line.
Pretend like you're positioned up against the wall
and you can't go back any further.
And Brad, do you wanna talk about my feet here?
- Right so, this is really important
that your toes point, like Mike has them.
The tendency is that your toes will want to go up this way
and that compensates and uses the wrong muscles.
Get it like this and you'll feel it's harder to do.
And it really stabilizes that hip,
therefore helping the knee.
How you doing Mike?
- I'm doing okay, you wanna make sure your leg
is in a straight line with your trunk.
A lot of people tend to go
forward on this like this. - Yeah, exactly.
- Their hips might be a little tight.
Try to get a nice straight line.
- There you go.
How many reps, Mike?
- We should do 30 reps total on each side.
You could do three sets of 10,
however long it takes you to get there.
- Right. - Make sure to flip over
and do the other side.
- Does anybody ever call you Michael?
- Yeah, my mother.
- That's what I was gonna, wondered about.
Just a side note, let's go on.
Alright, how's your knee feeling, Mike?
- Perfect.
- It's getting better.
Actually, there's four exercises.
Work on each of them.
Do the one that feels the best.
You may not have to do all of 'em.
As a matter of fact,
what we'd like you to do is comment below
on the exercise that really seems
to fit your needs the best.
Or maybe two of them.
What say you, Mike?
- Or if there's something else we forgot,
you can mention it because we do go through them.
- Right, I've never forgotten anything in my life.
- (laughing) We have a whole team
going through them actually.
There's too many, but-,
- Alright, be careful.
- And be gone.
- Helpful. - Helpful, and gone.
- Take care.
(bright music)
(bright music plays out)