Name: Playbook - Hannah Bower - Mobility For Knee Pain
Uploaded: 2024-03-06T20:27:10.585Z
Duration: 10 min
Description: Mobility For Knee Pain

This immediately relieved my knee pain. I didn’t even realize my quads were tight until I did this and they released. THANK YOU!! 🙌🏻

Cady

Knee pain is a common complaint, and although a significant amount of individuals experience knee pain, knee pain should not be the norm. 

Often times knee pain can be caused by musculoskeletal imbalances that can be solved. The main culprits of muscular imbalance for knee pain are weak glutes and tight quads.

The two exercises in this mobility workout will the quads, and firing chain of command for your posterior muscles.

Do these before or after any workouts where you typically experience knee pain.

If knee pain is sharp, shooting, and intense ALWAYS seek out a doctor 🙏🏻

When our quads are tight, they can pull your patella (knee cap) into positions that it is not supposed to be in.

That can cause pain. One way to prevent knee pain is to stretch and keep your quadriceps relaxed and at a normal muscular tension.

Quad Stretch

Banded knee extensions are a great mobility exercise to incorporate into any of your warmups, especially on a leg day.

These extensions will target your quads, but also get the knee to lockout in the terminal position. 

While we NEVER lock out our knees in lifting, having full range of motion is important for your ligaments like your MCL/ACL.

Banded Knee Extensions

Mobility For Knee Pain

Sara Paterson

Audrey

Arpita

Do you have back pain? Try this circuit

Going on 4.5 years of being pregnant and/or breastfeeding and really trying to start focusing on my mobility and this was perfect for those breastfeeding tight shoulders!!

Jordyn

I did this after BTB day 1 when I realized I couldn’t do the y-pulls because my breastfeeding shoulders were too dang tight! This felt amazing!

Katrina Wilhoite

Kara

Upper Body Mobility

Katie

Krista Kruszon

That was really good! I can’t remember when’s the last time I did any of those type of movements. I need to incorporate those more in my life.

Janine Ducharme

Pipe Mobility| dynamic stretching & corrective exercise

Jessica

Impressively difficult.. my kiddo and I both have weak ankles.. we'll be doing these often

Bekah

Ankle Mobility + Stability!

Just what I needed! I took 2 days off because my pelvis was severely out if valance and my chiro recommended rest.

What a great way to stretch out and move without aggravating my low back!

I coupled this with some other mobility work!

Leigh-Ann

Dedra

Hip Mobility & Stability

I often neglect to stretch my upper back and after running with the stroller I definitely need to! Took the time to today and feeling so much better. I didn't realize how tight I was!

Alisha

Very needed right now. I'm finding it hard to progress with strength training because my mobility is lacking. I've noticed an improvement this week after committing last week to mobility and stability. Its about the journey, not the destination, right?

Ashley Powell

Thoracic Mobility

Use this as part of my deadlift warmup routine

This was amazing and just what I needed for my sciatic nerve pain! Thank you!

Brenna

Victoria Leon

Si Joint, Sciatica & Lower Back Relief

Amazing. I am 20 months post natal and my posture has never been the same

Tasha

Was not about to let vacation mess up my 71 week streak 😂 couple stretching/mobility videos coming in clutch. Feels good move after a fun week away.

Ashley 

Chest & Posture Help

Needed this today along with a long walk.

Erica

Those Hip Dips were harder than I remember! 💜💙💚

So needed today! Taking a week of the get stronger program to focus on restore and mobility. My body is so sore and needs a break. Love this mobility routine after some cardio!

Lindsey

Hip stability- great for low back & pelvic pain

Needed this. Everything is so sore, end of first trimester is kicking my butt. Needed some gentle movement and this was perfect after a 30 minute walk.

Mobility For Knee Pain

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