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Mobility in Knees
Introduction
Welcome to the Course (1:22)
How to Improve Mobility (2:28)
How to Implement These Exercises (1:37)
STEP 1 - Inhibit
Adductor Complex (2:49)
Biceps Femoris (3:02)
Fibularis Complex (Peroneals) (2:58)
Gastrocnemius & Soleus (3:43)
Lateral Thigh (2:46)
Piriformis (2:37)
Quadriceps (3:09)
TFL (Tensor Fascia Latae) (2:36)
STEP 2 - Lengthen
Adductor Magnus - Static Standing Stretch (2:02)
Adductors - Static Standing Stretch (1:33)
Adductors - Static Seated Ball Stretch (1:52)
Biceps Femoris - Static Standing Stretch (2:29)
Biceps Femoris - Static Supine Stretch (2:06)
Biceps Femoris - Self-NMS Stretch (3:22)
Gastrocnemius - Static Stretch (1:57)
Soleus - Static Stretch (1:46)
Gastrocnemius & Soleus - Self-NMS Stretch (3:10)
Quadriceps - Static Standing Stretch (1:37)
Quadriceps - Static Side-Lying Stretch (2:07)
Quadriceps - Self-NMS Prone Stretch (3:11)
Hamstrings Complex - Static Supine Stretch (1:43)
Hamstrings Complex - Self-NMS Stretch (2:50)
Hip Flexors - Static Standing Stretch (1:57)
Hip Flexors - Static Kneeling Stretch (1:52)
Hip Flexors - Self-NMS Stretch (2:32)
TFL - Static Standing Stretch (1:46)
TFL - Static Kneeling Stretch (2:03)
Piriformis - Static Supine Stretch (1:46)
Piriformis - Static Supine Ball Stretch (2:12)
STEP 3 - Activate
Adductors (2:40)
Heel Walking - Anterior Tibialis (1:23)
Anterior Tibialis (3:22)
Posterior Tibialis (3:25)
Medial Gastrocnemius (4:00)
Medial Hamstrings Complex (3:36)
Gluteus Maximus (2:42)
Gluteus Medius (2:44)
Wall Slides - Gluteus Medius (2:55)
Quadruped Opposite Arm/Leg Raise (3:03)
STEP 4 - Integrate
Lateral Tube Walking with Mini-Band around Knees (2:35)
Lunge to Balance (2:23)
Single-Leg Squat (3:03)
Squat with Medicine Ball between Knees (2:09)
Squat with Mini-Band around Knees (1:43)
Supported Squat (2:15)
Step-Up to Balance (4:05)
Wall Jumps (1:07)
Teach online with
Hamstrings Complex - Self-NMS Stretch
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