Saturday, November 17, 2012

Break It Down: Knee Stretch Series

The Knee Stretch Series is brisk paced and great for clients of all abilities.  Your athletes and runners will gain strength quickly.  However, this can be a complex exercise to introduce, especially in our society where many people have back/knee/hip issues.  Take caution by ensuring quality of movement.

Purpose- strengthen knees, torso/shoulder stability, opens up hips

Preps- Coccyx Curl, Leg Pumps on chair, Cat/Cow, Stomach Massage

Form- Round/Flat/Arched back or Knees Off, shoulders stabilize, movement happens at the hip, brisk tempo once form is mastered 

*Avoid if you have had a knee replacement or have lack of leg strength to sustain position

Modify- Scooter (one leg version), just hold in place on the Knees Off version, place pad or yoga block under knees to add extra padding or if stiff, make the range of motion smaller, hands on the frame instead of bar

How to Advance- Knees Off variation, increase reps, increase tempo 

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