Essential exercises for robust, healthy knees, according to a trainer, are absolutely crucial
Tailored Fit PT has introduced a 7-minute bodyweight-based knee mobility routine designed to enhance hip, back, shoulder mobility, and specifically address knee movement and function. This routine is ideal for those who spend prolonged periods sitting, as it aims to alleviate stiffness and muscle weakness that may affect knee mobility [1].
The routine, performed three times a week, consists of a series of mobility exercises. Each exercise is suggested to be held for about 45 seconds per side, with 2 to 3 rounds completed. Although the exact exercises are not fully detailed, the routine typically involves controlled movements that gently mobilize joints and stretch surrounding muscles [1][3].
Performing the Exercises Safely
- For knee exercises, a small pillow can be used to provide cushioning and stability for the knee during stretches or movements [1].
- Progress gradually, moving slowly through each movement to avoid sudden stresses on the joints [2][4].
- Maintain proper alignment during exercises like lunges or squats to reduce undue stress on the knee joint [5].
- Avoid pain; mobility drills should not cause sharp pain, although a mild stretch or tension is acceptable [3].
- When using furniture for balance exercises, ensure it is sturdy and can support your weight securely [1].
Benefits of the Routine
This mobility routine can help erase stiffness from extended sitting, enhance squat depth, and make lifting heavy objects safer by improving joint mobility and muscle function [1]. For a holistic approach to knee health, incorporating functional training movements such as squats, lunges, and quad strengthening can further build joint support and reduce pain [5][4].
To get specific step-by-step instructions or video demonstrations, it is recommended to refer directly to Tailored Fit PT’s official content or their social media for visual guidance to ensure proper technique and safety. The routine can be done alone or added to a longer session, such as a beginner's bodyweight workout.
The exercises in the routine target both the knee joints and the surrounding muscles for strength and mobility. Adding flexibility stretches to the routine can help maintain suppleness after a long day at the desk. It's essential to dedicate time to mobilize and strengthen the knees with regular workouts for their health.
Improving knee stability is crucial as it reduces the risk of falls and enhances balance. The routine consists of three exercises: Couch stretch, Wall sit, and Long-lever Copenhagen planks. If currently injured or in recovery, it's advisable to consult a health professional before starting this or any new exercise routine.
This routine can aid in recovery following an injury, but it's important to remember that everyone's needs are unique, and a personalised approach may be necessary. To do these exercises, one needs a lean-against object (like a bench or couch), space against a wall, and something to support the knees (like a foam block or cushion). The wall sit exercise can be made more challenging by adding weight.
Incorporating Tailored Fit PT's exercises into your routine can help prevent injury, support knee joints, and gradually minimize pain or weakness. The knees endure significant wear and tear through daily activities like walking, running, and climbing stairs, so it's essential to take proactive steps to maintain their health.
- The Tailored Fit PT routine, consisting of three exercises — Couch stretch, Wall sit, and Long-lever Copenhagen planks — can be integrated into fitness-and-exercise routines or health-and-wellness regimens to improve knee mobility and flexibility.
- With proper form and technique, this bodyweight-based routine can provide joint support and reduce the risk of falls and injuries in sports activities, making heavy lifting safer and enhancing balance.
- Progressive personal training, including exercises like squats and lunges, can further build knee stability, strength, and alleviate pain, complementing the Tailored Fit PT routine's benefits for a comprehensive fitness-and-exercise program.
