hey everybody it's Doctor Jo and Mr. Bear, and today I'm going to show you a
5-minute knee exercise routine in real time. so let's get started.
before we get started, if you haven't already, make sure and click on the subscribe button and
make sure your subscription is public or let me know that you're a subscriber
because if you have a question or a comment, I always try and respond to my
subscribers. so I'm gonna start off with a 45 second warm-up and kind of tell you
what I'm doing as I go. but you'll need a resistive band. it doesn't have to be a
loop band, but loop bands are easier, and then either a ball, a yoga block, or a
pillow that you can double up where you're going to be squeezing into. so
let's just start with the 45 second warm-up here. and it can be something
easy with just starting off with kind of a hip flexion because that's going to
get those knees bending a little bit and we'll start off with that.
so each exercise we're going to do two thirty-second groups, and then we'll do a
little short break in between each set, and then a long break in between the
exercises just to give ourselves some time to reset. you can also do long arc
quads. just kind of kicking out again kind of loosening everything up getting
those quads working stretching out those hamstrings in the back, and then just to
end you can do a little bit of heel toe raises. that's going to kind of get the
calves but the calf muscles come up and cross the knee joint so those are
important to get as well. so I'm gonna start with the band around my feet and
just my my feet about hip width apart. and we're just going to start off this
is technically a hip flexion exercise, but it's really working your knees as
well because all these muscles are connected to the knee as well as the hip
area. so I'm really working my knees when I'm doing this one as well with the
resistive bands. you want it to be challenging, but you don't want it to be
so hard that you can't control it. if you're sitting there and you're shaking
or you can't bring your legs all the way up, the resistive band is probably a
little bit too hard and you always want to be controlling that band. so when I
come up if I'm wiggling like this or my leg's coming
in, then again that band is probably too much. your muscles aren't quite ready for
that much resistance. so if you're making the loop yourself, you can make the loop
a little bit bigger and that will make it a little bit easier to do. so again
just kind of getting that movement in there, but try and keep your feet about
hip width apart the whole time. don't let them come in while you're pulling that's
a part of the exercise for the knees. so then the next one I'm going to kind of
move the band up to my ankle area instead of my foot so we can do a little
knee extension exercise or get that quad working. so I'm still stepping on it on
this side and now I'm just kicking up and slowly coming back down. so again if
I go fast, I'm not really getting a good exercise I want to be able to control
that band really feel that muscle activating. I like doing it for a certain
amount of time instead of reps because then you can just kind of go at your own
pace. if you have to slow down a little bit you can, and then you can even
challenge yourself by saying, hey you know I did maybe five this round,
tomorrow when I do I'm I'm gonna try and do seven. so you can kind of give
yourself a little goal or a challenge while you're doing it to make yourself
work a little bit more. so now I just switch sides, so it's around my ankle on
this side. coming up you really want to get your leg as straight as you can.
and sometimes even if you pull your toes up that helps kind of lock everything
out as well, but if you're only coming to here you probably have too much
resistance in your band .you really want to be able to come up, so even if you
don't have a band at all and it's challenging don't use the band. just do
that knee extension or that long arc quad. so now we're gonna go into bringing
it all the way up to just above the knees. so this is going to be you might
have seen me doing it lying down. sometimes where you're opening both legs
up almost like a butterfly but this is in seated. so your feet coming
together, they can be a little bit apart but you're just going to roll both out
and slowly come back in. so now you're getting those outer muscles that
come down and cross that knee joint. so really working the knee getting them
stronger nice and going out and controlling it coming back in. so again
if you feel like you're you know shaking and doing this, that probably means it's
just a little bit too much, and you can try it without the band, and then work
your way up just a little bit. little short break in between. and then you know
these muscles on the outside cross the knee joint and they come all the way up
to the hip, so that's why it's important for all of it and again if you can't get
out as far as me, that's okay you just kind of work yourself up to what you can
do. so if you can only go to here, as long as you control the band, that's okay. and
then each time trying to work your way a little bit further out and then nice and
slow coming back in. it's all about the control of the band. so next we're gonna
have either the ball, the pillow, a yoga block, those always work well, but it's
just going to be in between so now we're gonna work those inner thigh muscles
that come all the way down to the knee as well. so with this one, all you're
gonna do is just kind of squeeze in to get that hold and maybe hold it for
three to five seconds and then relax. so you don't have to do, hold out, hold out,
do a little pause in between. kind of those isometric exercises. and I'm gonna
take a moment to smile for my thumbnail. just so you can see that. you can take a
picture at the same time if you want. but again squeezing in three to five seconds.
if you can only start off with two seconds, that's fine. and then take a
little break. I would again hold it for two to three seconds if that's all you
can do, but don't go ahead 100% your first time.
just start off with maybe even thirty to forty percent pushing in and then
relaxing. and then each time you can push a little bit harder. and your goal can be
you know today I was able to hold it for five seconds, maybe tomorrow I'll be able
to hold it for seven seconds. so again you
if you like having goals and building yourself up to goals you can do that as
well. and just doing that squeeze and then coming out, who's that?
alright so the last one is going to be just a hamstring set. and so with that
hamstring set, it's again you're not going to be making a big movement. like
with the ball, you're squeezing but you're not actually making a huge
movement, so I'm just gonna put my heel down on the floor and I'm gonna push
down like I'm trying to pull my foot back in. but I'm pushing down into the
floor and then I'm holding that again for that two to three three to five
seconds. and I'm feeling my hamstring activate while I'm doing that. so just
pushing down and in holding it. relax, take a little quick break, and then push
back down into it again. so again the movement I'm trying to do is that, but
I'm pushing down into the floor. and then so we'll switch sides. so you know again
you don't have to do a whole lot of them, but the hold to activate those muscles
is what you really want to do. so again I'm trying to almost pull in but I'm
pushing it into the floor. the floor's stopping me from pulling that foot all
the way in. and those hamstring muscles are the ones that I'm working right
there. so again if two to three seconds at 30 to 40 percent is all you can do
right now, that's okay. and then you can kind of slowly work your way up to that
one. so pull pull pull pull and relax. and so sometimes hamstrings want to
cramp up a little bit, so I would say maybe even pull a little bit less with
this one and see how it feels. so there you have it. that was my five-minute knee
exercise routine in real time. if you'd like to help support my channel, make
sure and click on the link up there, and don't forget to subscribe by clicking
down there. and remember be safe, isn't that right mr. bear, have fun, ya, and I
hope you feel better soon.