Total Knee Health Exercises

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Frederica Peters
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1 Total Knee Health Exercises Self-Massage Exercises 4 Adductors 4 Calves 4 Foot, Underside 5 Front of Shin 5 Gluteus Maximus 6 Gluteus Medius 6 Hamstrings 6 Iliotibial Band 7 Piriformis 7 Quadriceps: Rectus Femoris 7 Quadriceps: Vastus Lateralis 8 Quadriceps: Vastus Medialis 8 Tensor Fascia Latae 8 Stretches 9 Gastrocnemius Stretch, two legged 9 Gastrocnemius Stretch, one legged 9 Hip Flexor Stretch with Wall Hold 10 Piriformis Stretch 10 Rectus Femoris Stretch 11 Samurai Sit 11 Soleus Stretch, one legged 12 Soleus Stretch, two legged 12 Soleus Stretch, with Band 12 Joint Mobility 13 Ankle Mobility Routine 13 Toe Pull 13 Tilt Outside 13 Tilt Inside 14 Roll Outward 14 Roll Inward 14 Foot-roll over big toe 15

2 2 Foot-roll over little toe 15 Heel Circles 15 Amosov Squat 16 Bear Squat 16 Boot-Strapper 16 Flat-foot Squat 17 Flat-foot Squat, Pull-down drill 17 Flat-foot Squat, Knee down 17 Flat-foot Squat, Knee out 18 Flat-foot Squat, Sequence 18 Heel Walk 19 Leg Swings, front/back 19 Leg Swings, side to side 20 Low Cossack 20 Shin Roll 20 Stepping over the fence 21 Stepping over the fence, with chair 21 Toe Walk 21 Z-Sit 22 Exercises for Postural Corrections 22 Forward Head Posture Fix #1 22 Forward Head Posture Fix #2 23 Lying Psoas March 23 LYT-Shoulder Series 23 Scapular Wall-Slides 26 Strengthening Exercises 27 Ankle Band Side Walk 27 Balance Drill 27 Bodyweight Squat 28 Clams 28 Clams, with Band 29 Front Plank, Across Body hold 29 Front Plank 29 Front Plank, on knees 30

3 3 Glute Bridge, two legs 30 Glute Bridge, one leg 31 Gluteal Marching 31 Gluteal Marching, with weight 32 Goblet Squat 32 Hip Abduction 32 Hip Abduction, with band 33 King Deadlift, assisted with band 33 King Deadlift, assisted 34 King Deadlift 34 One-legged RDL, asymmetrical Loading 35 One-legged RDL, Bodyweight 35 One-legged RDL, symmetrical Loading 36 One-legged RDL, assisted with band 36 One-legged RDL, assisted 37 Side Plank 37 Side Plank, on Knees 38 Wall Sit 38 Gluteal Activation Routine 39 Force Absorption Routine 40 Spetsnaz Wall Squat 42 For Your Information 42

4 4 Self-Massage Exercises Adductors Calves

5 5 Foot, Underside Front of Shin

6 6 Gluteus Maximus Gluteus Medius Hamstrings

7 7 Iliotibial Band Piriformis Quadriceps: Rectus Femoris

8 8 Quadriceps: Vastus Lateralis Quadriceps: Vastus Medialis Tensor Fascia Latae

9 9 Stretches Gastrocnemius Stretch, two legged Gastrocnemius Stretch, one legged

10 10 Hip Flexor Stretch with Wall Hold Piriformis Stretch

11 11 Rectus Femoris Stretch Samurai Sit

12 12 Soleus Stretch, one legged Soleus Stretch, two legged Soleus Stretch, with Band

to the outside - Roll Foot to the Inside - Heel Circles - Rotate

13 13 Joint Mobility Ankle Mobility Routine - Toe Pull - Mobilize Foot to the outside - Mobilize Foot to the inside - Ankle Sit - Roll Foot to the outside - Roll Foot to the Inside - Heel Circles - Rotate Foot over little toe - Rotate Foot over the big toe Toe Pull Tilt Outside

14 14 Tilt Inside Roll Outward Roll Inward

15 15 Foot-roll over big toe Foot-roll over little toe Heel Circles

16 16 Amosov Squat Bear Squat Boot-Strapper

17 17 Flat-foot Squat Flat-foot Squat, Pull-down drill Flat-foot Squat, Knee down

18 18 Flat-foot Squat, Knee out Flat-foot Squat, Sequence

19 19 Heel Walk Leg Swings, front/back

20 20 Leg Swings, side to side Low Cossack Shin Roll

21 21 Stepping over the fence Stepping over the fence, with chair Toe Walk

22 22 Z-Sit Exercises for Postural Corrections Forward Head Posture Fix #1

23 23 Forward Head Posture Fix #2 Lying Psoas March LYT-Shoulder Series Starting Position: Locust Pose

24 24 First Letter: L Second Letter: Y

25 25 Third Letter: T Back to Locust

26 Scapular Wall-Slides 26

27 27 Strengthening Exercises Ankle Band Side Walk Balance Drill

28 28 Bodyweight Squat Clams

29 29 Clams, with Band Front Plank, Across Body hold Front Plank

30 30 Front Plank, on knees Glute Bridge, two legs

31 31 Glute Bridge, one leg Gluteal Marching

32 32 Gluteal Marching, with weight Goblet Squat Hip Abduction

33 33 Hip Abduction, with band King Deadlift, assisted with band

34 34 King Deadlift, assisted King Deadlift

35 35 One-legged RDL, asymmetrical Loading One-legged RDL, Bodyweight

36 36 One-legged RDL, symmetrical Loading One-legged RDL, assisted with band

37 37 One-legged RDL, assisted Side Plank

38 38 Side Plank, on Knees Wall Sit

39 Gluteal Activation Routine 39

40 40 Force Absorption Routine Two-legged Jumps

41 41 One-legged Jumps Two-legged Jumps for Precision

If you would like to share this book with another person, please purchase an additional copy for each person.

42 42 One-legged Jumps for Precision Spetsnaz Wall Squat For Your Information This material is licensed for your personal enjoyment only. It may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person. If you re reading this material and did not purchase it, or it was not purchased for your use only, then please return to fix-kneepain.com and purchase your own copy. Thank you for respecting the hard work of this author.

EXERCISE PHOTOS, TIPS AND INSTRUCTIONS

Page 1 of 21 EXERCISE PHOTOS, TIPS AND INSTRUCTIONS Page 2. Squat Page 12. Crab Walks Page 3. Single Leg Squat Page 13. Bench Press Page 4. Split Squat Page 14. Bench Pull Page 5. Deadlift Page 15. Shoulder