This exercise helps strengthen the muscles around your patella (kneecap) while also improving how the kneecap glides, the knee folds, how far you can straighten your knee, and your foot/ankle alignment all at the same time.
You can do this as a rehab exercise on it’s own, or as a warm up for other activities where you need to be stable & confident with your knees.
Adjust your reps & intensity as needed, add more reps than shown here or a resistance loop/band around your thighs for more of a challenge. Reduce the height of the ball or number of reps if it feels like too much.
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At only 11 minutes long, there’s a lot of bang for your buck in this hip & core workout.
If you’ve done it in class, you know exactly what I mean!
Did you know that better/increased pelvic stability and hip mobility can help reduce lower back stiffness and pain?
It also helps with balance, knee pain, and posture.
You can do this with or without the resistance loop (or tie up a theraband.)
You may want a pillow or rolled up towel for underneath your head to support your neck and shoulders.
If you feel any pressure on the bottom hip, try placing some padding like a towel, extra mat, or blanket underneath you.
You can check out the video here, it can be rented on it’s own or included in your monthly membership.
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