30 Minute Mobility Routine to help CURE KNEE PAIN NOW!! No Repeat Follow Along No Equipment NeededBegin your journey to becoming a leaner fitter version of yourself with this Killer 30 minute Lower Limb Mobility, Flexibility, Single Leg Dynamic Balance & Strength Home workout from JOHNNY WILSON and the team at ww.nottinghamphysio.com to help cure your knee pain fast!!!!!

Workout Details:
Duration: 30 mins
Level: Beginner to advanced
Improve mobility and flexibility to help cure KNEE PAIN

ALL EXERCISES PERFORMED MUST BE PAIN-FREE - THIS IS NON-NEGOTIABLE

Equipment Needed:
Slant board
soft knee pad
ankle weights
Possibly some small weights

Session Contents:

Dynamic Warm Up - 3 mins

Mobility / flexibility - 10 minutes
Side lying anterior thigh stretch - hold stretch for 30 seconds each side
Long sitting hamstring stretch - her for 30 seconds on each side
Seated groin stretch - hold position for 1 minute
4 point kneeling - 12 rockers - make sure this is tpainfree
Glute stretch 30s each side
Standing groin Stretch - 1 min
Hip flexor stretch - foot on chair 6 x 6 secs on each side

Dynamic balance strength & control: - 8 mins
Windmills 2 x 6 on stable surface / 1 x 6 on unstable surface
double leg slant board squat 1 x 6 as a warm up
Slant board step downs - bodyweight - if too easy use a weight

Lower Limb Strength Focus: 10 mins
Straight leg raise 2 x 60 seconds on each side - use ankle weight if too light
Single leg calf raises off a step - 3 x 20 reps - use weight in same hand as working leg if too light
Double leg tibialis anterior raises 3 x 20 reps on soft surface if painful on heels

Links to other videos which help fix knee pain:

30 Minute Mobility Routine to help CURE KNEE PAIN NOW!! No Repeat Follow Along No Equipment Needed: [ Ссылка ]

Strong legs at 50!!!! Do this: [ Ссылка ]

Top 5 ACL Strengthening Exercises: [ Ссылка ]

The Straight Leg Raise: [ Ссылка ]

The Single Leg Decline Squat: [ Ссылка ]

The Reverse Nordic: [ Ссылка ]

Bullet Proof Your KNEES: [ Ссылка ]

#fixkneepain #bestexerciseforkneepain #kneepain #knee
Our Mission:
To Inspire better & wellbeing Choices

Physiotherapy & Sport Rehabilitation Clinic
Committed to helping you get back on track

Subscribe to my Channel for weekly workouts: [ Ссылка ]

Contact: contactnottinghamphysio@gmail.com
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Facebook: @Nottsphysio
Twitter: @notts_physio

Location: Roko Health Club NG2 7RN Nottingham, UK.

Disclaimer:
If you are a new to this class start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might cause injury.

This channel offers health, fitness and injury rehabilitation information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any exercises without supervision like with this video, you are performing them at your own risk. Nottingham Physio will not be responsible or liable for any injury or harm you sustain as a result of this video.

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