Knee Pain? 5-Min Knee-Over-Toes Routine

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PDF pose chart here: www.yogabody.com/strong-knees...
Do you have bad knees? Are you worried about your knee alignment in poses like a full lunge or a deep squat? Or maybe you just want to take better care of your knees? If so, this video is for you.
Maintaining healthy knees is crucial to enjoy an active lifestyle, reduce your risk of injury, and improve mobility. This simple, but effective, five-minute exercise routine in this video can help to strengthen the muscles and stiffen the connective tissues that support your knee joint.
With daily practice, these muscles will strengthen very quickly, but it’s important to remember that while muscle tissue is highly metabolic and can develop in weeks, ligaments, tendons, and cartilage will often require months or more of careful training to build resilience. So, take it slowly, move with care throughout each pose, and listen to your body if you feel any discomfort. Let’s get started!
VIDEO CONTENTS
00:00 Knee Strength
0:52 Safety
1:00 Knee Anatomy
03:01 Knee Strengthening Tips
03:31 5-Minute Strengthening Routine
04:15 Crescent Lunge
06:59 Supported Sissy Squat
08:34 Forward Step Lunge
DISCLAIMER - this video is for educational purposes only. If you have a serious knee condition, please err on the side of caution, and speak to your doctor before starting any self-care practices.
ANATOMY
Your knee is a synovial hinge joint, which means it likes to open or close, and doesn't like to twist or rotate very much at all.
The muscles surrounding your knees, such as your quadriceps, hamstrings, and gastrocnemius are the big mechanical movers and play a crucial role in stabilizing the joint, in tandem with ligaments, tendons, and cartilage. When it comes to improving knee strength, you need to focus on strengthening this soft tissue complex.
STRENGTHENING EXERCISES WE'LL LEARN
1) Crescent Lunge
2) Supported Sissy Squat
3) Forward Step Lunge
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more ru-vid.com_Of...
Got a question? Please post down below.
#Knees #KneeExercises #KneeOverToes #KneeStrength

Опубликовано:

31 май 2024

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Комментарии : 58

@YOGABODY.Official Год назад

Download the FREE PDF here: www.yogabody.com/strong-knees-youtube/ Hope you find this helpful. - Lucas @ YOGABODY

@mamamype Год назад

“Let’s get rid of good versus bad”…finally!!! This world needs more nuances. What’s good for me might be bad for you. Know yourself!

@kerryemerson-pyle8915 Год назад

exceptionally clear as ever. thank you.

@AlbrechtSchnabel Год назад

That's very precise and it really helps. Thank you again, Lucas. 👊👊

@jimanHK Год назад

Brilliant , very clear instructions

@lorenalagoi5879 Год назад

Thanks 👍😊

@khadarmohamedali Год назад

Thank you my dear teacher

@jeniwren56 Год назад

This good 👍🏼 info. Just what I need. Thank you!

@JDBoelter Год назад

Outstanding lecture and demo. Any chance you might expand this to an extended 21 day "challenge" similar to your "Happy Hips" and "Happy Back" programs? I think those are some of the best programs available and it would be great to see what you did with knees. Thanks!

@YOGABODY.Official Год назад

That's a great idea! Thank you James

@BeHealing Год назад

Thanks for this, now I see why my right ankle is not so flexible because that last pose on my right side was very unstable so I will be compensating by not going so deep. I will continue doing this, thanks!

@EnergytherapyBiz Год назад

Thanks Lucas! Very helpful insights and instructions :)

@HumanEcologyProject Год назад

Thanks Lucas, your teaching skills are like no other, would be amazing to have a knee challenge series, loved all you others and boy, did my hip open that I struggled with stiffness for years. Amazing, million thanks.

@EduardoToledo7 12 дней назад

Thank you man

@YOGABODY.Official 12 дней назад

Glad you liked the video, Eduardo! -YOGABODY Team

@annielai3895 Год назад

Hi Lucas, thank you for making so much for making all these useful videos. Can these knee strengthen exercises help reduce the cyst behind the knee? or are there any exercise movement/ stretching routine you would recommend to help baker cyst need? Appreciate! 🙏

@raquelrpj Год назад

I'm going to try this for 21 days thank you. I love your videos, they are real and they really help ❤

@elizabethwebster3461 Год назад

Going to give these a try tomorrow morning all ready done today’s workout thank you 🙏🏻

@patricepettis6595 Год назад

Just want I needed at this time. Been working on my knee health, hip strength etc. great info. Going to try it 3x per week.

@gugy68 Год назад

Give Ben Patrick props. He the real Knee over toes guy!

@YOGABODY.Official Год назад

Ben Patrick is great. He's an impressive athlete and teaches very advanced movements. I'm a non-athlete and I don't think I would compare anything I teach to his (he's stuff is much more dynamic and with a different end goal, i.e. top athletic performance). But 100% agree, his videos are excellent.

@gugy68 Год назад

@@YOGABODY.Official your videos are great too. I was just pointing out KOT technique was spread and developed for the most part by Ben so is nice to spread credit to him.

@evavillarreal9753 4 месяца назад

Lucas your videos are so helpful and well produced in terms of explanation, demonstration with bones .. thank you so much!!! I looked for your video because I suddenly (not doing yoga) started to feel burn on the external and soft area of knee, if I put knee on the floor it is like crashing a wire that feels strange in the right are but what I definitely can not do is child’s pose or vajrasana.. it burns, other than that not pain at all. Dr said it is a patelar tendonitis,gave me a gel, when I rub the gel down on the external area of knee no pain at all, when rub up it hurts, I feel as there was a cut under skin.. does it sound like a tendon problem? What yoga asanas can help and what should I avoid at all?

@justmemaya Год назад

I will try this. I feel discomfort with my knees when i go up and down the stairs.

@mitsuewatanabe2436 8 месяцев назад

Hello Lucas, I am so happy that I found you! I want and will start training with you ASA my injuries allow me. I am very interested in opening my hips, I have very tight front muscles of my quadriceps as well as my IT band. I had a couple of accidents and I hurt my legs; however, I insisted on no surgery or even pain medications and have allowed my body to heal by carefully, lovingly slowly stretching ASA my body allowed me. I am very happy and close to becoming totally recuperated. I found you, and I started doing your 5-minute exercise for my knees, and your stretches for a full deep squat, which I love!. I am 5'6'', BMI of 22 athletic, and very healthy. For the moment only have one question, how high should my stool be? I wanted to start training with you the lucky day I found you, but I don't want to jeopardize my training by being so hasty in starting out. Wonderful things are worth waiting for. Thank you for your wisdom and your generosity. Thank you, Lucas, and God bless you and keep you safe, and happy, as well as your essence as a man INTACT!

@YOGABODY.Official 8 месяцев назад

Hope it helps, Roxanna!

@Agnes_84 8 месяцев назад

Thank you so much 🙏. Could you show some exercises for hips?

@YOGABODY.Official 8 месяцев назад

Please check the channel, we have lots!

@marilyncintron8161 4 месяца назад

What about of the person have cartilage problems, can you still do this?

@user-pc5fo5kn4z Год назад

Thanks, very informative! So Malasana in yoga is a dangerous one? Should we be concerned about it?

@YOGABODY.Official Год назад

I'm glad! Malasana can be challenging for those with knee injuries. It's best to avoid deep knee bends and focus on gentle movements that help to improve your range of motion and flexibility first.

@adelinagaudio6671 Год назад

Thank you Lucas for your educational video. I have a question, often I'm concerned with knee alignment when I'm picking up items from the floor! I usually bend my knees all the way until I'm in a squat to the floor and push through mindfully to get back up to avoid bending the back. How does knee alignment work in these situations? Any tips? Adelina

@YOGABODY.Official Год назад

Hi Adelina, great to hear you're practicing mindful movement. When picking up items from the floor, it's important to keep your knees in line with your toes and avoid letting them collapse inward or outward. Remember to take it slowly and listen to your body.

@adelinagaudio6671 Год назад

@@YOGABODY.Official Thank you Lucas for taking the time to respond on your busy schedule! Got it! Keep up the great work!

@wezugo34 Год назад

Thank u so much for this. I've been having knee issues for a couple weeks now that I started limping. Should I wear my k ee brace while doing this, or would it be better stretched without it? I can bend my knees and walk. I think im just scared to walk too fast or stretch and hurt my knee??.

@YOGABODY.Official Год назад

Sorry to hear about your knee issues. It's always best to listen to your body and take it slowly. You can try stretching without the brace, but if you feel more comfortable with it on, that's okay too. Just be sure not to push too hard and stay within a comfortable range of motion. Remember, small daily consistency will always outperform occasional longer sessions. Keep going!

@ninabusy198 Год назад

Hi Lucas, thank you for your great videos!!! Can you please tell me if I can do these exercises if my both knees were injured (fall, broken meniscus) 6 months ago? My doctor did not recommend surgery. Thanks!

@YOGABODY.Official Год назад

Hi Nina! I'm glad to hear you're enjoying the videos. In regards to your question, assuming your doctor clears you for exercise, start with low intensity and listen to your body. You may need to modify or skip certain exercises depending on your individual needs. Remember to take it slowly and prioritize proper form over intensity.

@ninabusy198 Год назад

@@YOGABODY.Official Thank you Lucas for the prompt reply! Really impressive! I did some exercises yesterday - for hips, for neck and for knees. Great feeling!

@giftlawani5466 7 месяцев назад

My knee is paining me and my knee is bending what do I do

@jennablackbooks Год назад

I downloaded the pose chart, and I see the chart says you should do the second exercise 3 times and the last exercise twice per side. That ends up being a nine-minute routine (not counting any preparation time) and I'm less confident I can keep myself doing that (on top of various other stretches from SOS and the hips program) than a five-minute one. You didn't mention doing multiple reps in the video, so I'm wondering if doing everything once through is still helpful and worth doing?

@YOGABODY.Official Год назад

Great to hear you're practicing the knee-over-toe routine. Doing each exercise once through is still helpful and worth doing. The chart is just a suggestion for those who want to do more. Remember, consistency is key, so even if you only have five minutes, doing the routine once through is better than not doing it at all. Keep up the good work!

@tempo700 Год назад

Having pain on the OUTER SIDE of my knee. I also hear a slight cracking noise when I move from a sitting to a standing position. Any suggestions?

@EnergytherapyBiz Год назад

This is probably more to do with nutrition than alignment per se. Lucas makes a medical disclaimer, so it's doubtful he can answer you. I do know of a quantum wand that is helping reverse cartilage damage (lots of testimonials for osteo arthritis). If you're interested, let me know and I'll post a link you can review. This isn't a scam because I use it myself and reversed a spinal injury I had. You have to take into account all aspects of being - physical mental, emotional and energetic. Hope you get better soon! Knee and joint problems are terrible to suffer through!

@normavillanueva3805 Год назад

Hi Lucas, I was just diagnosed with spinal stenosis, is yoga a option for my condition?

@YOGABODY.Official Год назад

Hi Norma, in all cases, it's important to check with your doctor before starting any new exercise program. If your doctor clears you for yoga practice, you're welcome to begin practice. However, it's important to take it slowly and listen to your body. Avoid any poses that cause pain or discomfort and focus on gentle movements that help to improve your range of motion and flexibility.

@NoVanityMarlo 8 месяцев назад

Are lateral disc slides good for straightening the knee stability?

@YOGABODY.Official 8 месяцев назад

Hmmm I would not think to do that myself, has it worked for you?

@marilyncintron8161 5 месяцев назад

I feel like I have a pressure band around my knee and leg all the way up to my back

@marilyncintron8161 5 месяцев назад

Can I do this one’s if I have pain in my lower back?

@YOGABODY.Official 5 месяцев назад

We recommended to consult with your doctor before starting any exercise program. - YOGABODY Team

@jeffshank7571 Год назад

Can this be done with bone on bone in the knee?

@YOGABODY.Official Год назад

hey Jeff, it's always best to check with your doctor, especially if you have bone-on-bone knee issues. Depending on the severity of your condition, some exercises may be more appropriate than others. In general, it's important to take it slowly and listen to your body.

@khadarmohamedali Год назад

I want exercise knee can you help me please

@YOGABODY.Official Год назад

checkout my videos!