Knee Exercises. Knee Exercises. Program Notes. Matthew Scott B.Ac, C.CHM

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2 Knee Exercises Program Notes Matthew Scott B.Ac, C.CHM 1

3 Contents Introduction...4 Points to note before you start...5 Exercise 1: Lumbar Rub...6 Exercise 2: Back Twist...7 Exercise 3: Knee Circles...8 Exercise 4: Quarter Squat...9 Exercise 5: Thigh Burner Exercise 6: Forward Lunge Extra Exercises and Techniques Knee Self-Massage Wall Squats General Tips For Healthy Knees Other Programs by Matthew Scott Websites by Matthew Scott

4 All Rights Reserved. No part of this document may be reproduced or transmitted in any form whatsoever; electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. Disclaimer and Legal Notices The information presented herein represents the view of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on the new conditions. This guide is for informational purposes only. While every attempt has been made to verify the information provided in this guide, the author assumes no responsibility for any errors, inaccuracies, omissions or any action taken by the reader as a result of reading this document. Copyright Matthew Scott

5 Introduction Congratulations for choosing this unique program of traditional Chinese exercises and techniques for the knees. To access the videos that go with these notes you will need the link provided to you at your time of purchase. This program is based on methods Chinese people have used to improve and maintain health for over 2000 years. The exercises and techniques are safe, simple, highly beneficial and extremely cost-effective. If you do them regularly and follow the General Tips (page 14) they will help you achieve and maintain strong, healthy knees. However, if you currently have a knee injury or some type of knee problem consult your health professional before starting this program, to make sure it is suitable and won t worsen your problem. The program takes about 20 minutes. Follow the order shown, however once you are familiar with the program you can adjust it somewhat, e.g. just do the techniques you find most useful. Let me know if you have questions or concerns. I am here to help you get the absolute most out of the program. Matthew Scott B.Ac, C.CHM Graduate Australian College of Natural Medicine (Brisbane),

6 Points to note before you start 1. Each technique in the program is shown in a separate video clip to minimize download time for people without high-speed Internet. For the same reason, each clip has been kept as short as possible, but long enough for you to see how to do the technique, e.g. you'll see several repetitions of a technique, not all of them. These notes contain complete step-by-step instructions, including how many reps or minutes you should do, and lists of benefits and tips for each exercise and technique. You may wish to print the notes. You could also have someone read out the instructions as you do each technique. Tip: Watch each video clip once or twice to see how it's done, then refer to the notes for full instructions. 2. None of the information or exercises in these notes or on the website is intended to replace professional medical advice, diagnoses or treatment. You should consult your health professional before starting or changing an exercise program, particularly if you're in poor health or haven't exercised for some time. 5

7 Exercise 1: Lumbar Rub Time: 2+ minutes Benefits: A classic traditional Chinese self-massage technique with multiple functions. Invigorates and strengthens your kidneys, which in Chinese medicine can affect knee health; also warms and strengthens your lower back and relieves and prevents lower back pain. How Take off or raise your shirt. Clench your fists and use your knuckles to rub up and down either side of your spine and over the spine itself. Rub fairly firmly and reach as far up your back as you can. Continue for 2 minutes or more - the longer the better. You can also use your fists to gently tap the whole area. Cover your back as soon as you've finished. Tips: A few drops of massage oil or liniment on your skin makes rubbing easier and helps relieve and prevent lower back pain and stiffness. Rub your sacrum and hips too if you have pain in these areas. The Lumbar Rub is an excellent technique on its own, especially if you're prone to lower back pain and stiffness, and in winter to help warm up your body. Do it before and after any other exercise in this program that you think may make your lower back sore. 6

8 Exercise 2: Back Twist Time: 2+ minutes Benefits: A classic traditional Chinese with multiple benefits. An excellent exercise for the spine, problems of which can affect knee health. Aligns your vertebrae; loosens your spine, hips and shoulders; massages and invigorates your abdominal organs as you twist from side to side; enhances blood circulation and improves sluggish digestion. How Stand with your feet parallel and about waist width apart. Slowly start twisting your torso from side to side. Keep your arms loose and let them swing with the force generated by the twisting. Stay evenly balanced on both feet. Do (or more) twists to each side. Don't stop suddenly though - let your arms swing until they naturally come to a stop by your sides. Tips: Stand on a surface like grass or carpet so your feet don't move about. An excellent exercise anytime your spine feels stiff and as a general back loosening exercise. 7

9 Exercise 3: Knee Circles Note: This exercise is not shown in a video clip. These photos and instructions should be clear enough. Please let me know if they are not. Time: 2+ minutes Benefits: Loosens and strengthens your knees and ankles. A classic traditional Chinese exercise you see many people doing in the parks here in China. How 1. Stand with your feet together. Bend your legs and squat down slightly. Put your hands on your knees so that your palms cover your kneecaps or rest just above your kneecaps. Keep your feet firmly on the ground and your eyes down. 2. Slowly and gently begin moving your knees in small, clockwise circles. Don't make the circles too big. If your feet lift up it means your circles 8

10 are too big. Do circles then repeat in the other direction. Build up to circles in each direction, or simply do the exercise for a couple of minutes 2-3 times a day. Tips: Breathe slowly, deeply and evenly through your nose and focus your mind on your knees as you do it; keep the exercise soft - don't force it and stop if you feel pain. Exercise 4: Quarter Squat Time: 2-3 minutes Benefits: Strengthens your thighs, knees, ankles and lower back; tones your legs and butt; builds lung power and stamina when combined with deep breathing. How Stand with your feet parallel and waist-shoulder width apart, and your arms by your sides. Bend your knees and sink your weight into your legs. This exercise entails synchronizing your arm and leg movements, plus balancing on the balls of your feet as you squat - after you do a dozen or so you'll get the feel for it. Begin by straightening your legs and lifting your arms up in front of you till they're level with the ground. Sink back down as you lower your arms again. As you sink down raise your heels so that your weight falls on the front part of your feet. Do squats to begin, and build up to 50 or more. Squat to about 1/4 way down only, or squat a little lower with each repetition and go right to the floor. Make sure your feet stay pointing straight ahead. Tips: If you have knee, lower back or hip problems take care when squatting right to the floor (or only go part the way down) and don't bounce into the squat - keep it smooth and fluid; deep breathing during squatting builds lung 9

11 power and stamina - exhale as you squat, inhale as you rise back up. Do the Lumbar Rub (Exercise 1) first to warm and protect your lower back. Exercise 5: Thigh Burner Time: Several minutes or more Benefits: Strengthens your knees, thighs, lower back and pelvic region; tones your thighs and butt; stretches your inner thighs. How Stand with your feet about double shoulder width apart and your feet pointing out to the sides at about a 45-degree angle. Sink down till your thighs are parallel to the ground. Place your hands on your thighs above your knees, with your fingers and thumbs pointing inward. Stay in the position for as long as you can - at first you may find your legs shake a lot and holding for 1 minute is difficult, but with practice you'll easily build up to 5, even 10 minutes. Then you'll really know why it's called the Thigh Burner. Tips: Increase the inner thigh stretch by gently pulling your thighs further apart; combine with slow, deep breathing and contracting of your anal sphincter (the muscle you use to "hold on" when you need to go to the toilet but can't get there right away) to increase the strengthening, toning effect on your pelvic area. 10

12 Exercise 6: Forward Lunge Time: Several minutes Benefits: Stretches and strengthens your thighs, knees, ankles and lower back; opens important energy channels from your lower spine to your feet; improves your balance. How 1. The starting position for this exercise is standing with your feet parallel and fairly close together. Hang your arms loosely by your sides. Bend your legs slightly and sink your weight into them. Look at the floor a metre (3 feet) or so in front of you. 2. Put your hands on your hips for balance. Take a fairly big step forward with your right foot. As you lunge forward, your left foot will automatically rise up onto its toes. Slide it back behind you until your legs are well spread. Gently lower your body till your right thigh is parallel to the ground, your right lower leg is vertical and your left knee is just above the ground. 3. Use your legs to gently and repeatedly raise your body straight up (30cm/12 inches or so) then lower it. Keep your back straight, try not to rock from side to side or front to back and don't let your left knee hit the ground. Do 10 or 12 repetitions to begin. 4. Stand up by placing your hands one on top of the other on your right thigh just above your knee. Lean forward and gently push yourself up, while at the same time sliding your left foot forward. Take one or two slow, deep breaths and then repeat the exercise with your left foot forward. Build up to repetitions with each leg, or do 2 or 3 sets of repetitions, alternating from leg to leg. Tips: Do it gently and smoothly; breathe in as you lower your body and out as you raise it; stop if you feel any pain. 11

13 Extra Exercises and Techniques 1. Knee Self-Massage Self-massage of the knees is an effective technique for weak or aching knees and for certain knee injuries. In the early stages of a knee injury gentle massage helps reduce pain and swelling. Once pain and swelling reduce, more force can be used to get the blood moving and to improve range of movement. Below are some simple techniques for self-massage of the knees. Do them on their own at any time or with the above program, e.g. at the start to warm up your knees and get them ready for the exercises. While sitting on a chair, use your fingers and/or thumbs to press and rub all the sore points near the knee joint. Make sure you check above and below the knee, the sides of the knee and the back of the knee. Press and rub each spot for several minutes, 3-4 times a day. Use as much pressure as you can comfortably stand. Another good way to press and rub the points is with a pencil that has an eraser on one end. Use the heel of one hand to rub the front and sides of your knee, starting from mid-thigh on each side and rubbing in long downwards strokes over and past the knee. Use enough pressure to generate heat. Rub each side times, 3-4 times a day. Repeat the previous technique but use your fingers and thumbs to grasp and pinch the fleshy parts above and below each side of your knee. Do it as hard as you can comfortably stand. 12

14 2. Wall Squats Wall Squats are not a traditional Chinese exercise but that matters little, especially as they are an easy and effective way to strengthen your knees, thighs, lower back and abs. Time: 1-2 minutes or more. How 1. Stand with your back against a wall and your feet about 60cm (2 feet) away from it. Rest your hands on your upper thighs. 2. Slowly slide down the wall till your thighs are parallel with the floor. Your knees should be directly above your ankles so adjust your feet if they are not. Keep your back pressed against the wall, especially your lower back. Hold the position for as long as you can. Breathe smoothly and deeply. Increase your holding time each day. Also, while holding the squat you can pull in your belly and tighten your anal sphincter to increase the strengthening, toning effect on this whole area. 3. Instead of holding the squat position for as long as you can (a static squat), hold the position for just a few seconds then slide back up and repeat a dozen times. Do 2 or 3 sets of 12 moving squats. Tips: Do Wall Squats slowly, smoothly and gently; if you feel pain stop or only lower your body as far as you comfortably can; check first with your health professional if you have knee problems. 13

15 General Tips For Healthy Knees In addition to this program: Activities that tend to harm the knees should obviously be avoided, such as running on hard surfaces and heavy lifting. If you have a knee injury consider having acupuncture, an outstanding treatment for pain, bruising and swelling and to speed up healing and recovery time. Chinese herbal medicine is also effective for knee injuries and is often used together with acupuncture. To find a practitioner look in your local yellow pages business directory, ask another health professional or do an online search, e.g. your town + Chinese herbal medicine or search on In Chinese medicine the kidneys can be involved in certain knee problems. Consult an acupuncturist or Chinese herbal medicine practitioner for specific advice. If you have chronic weak or aching knees your kidneys could be involved. Chinese herbal liniments and herbal sticking plasters are effective selfhelp treatments for stiff, painful joints and muscles and to prevent knee injuries. They are easy to apply and give continuous pain relief over the course of a day or night. Ice packs are fine in the initial stages of knee sprains and other knee injuries but then heat is best to increase blood circulation in the area, which will speed up healing. Ginger makes an outstanding hot compress to stop pain and increase circulation. Tie up a handful of freshly grated ginger in a piece of muslin or cheesecloth. Dip it in very hot (but not boiling) water, squeeze out excess liquid and quickly place it on the affected area and cover with a dry towel. As the bag cools off re-dip and re-apply it until the skin turns red. Use more ginger if the affected area is large. Do not apply ginger to broken or irritated skin. 14

16 Or mix equal parts of fresh ginger juice and sesame oil together and rub directly onto affected areas to stop joint and muscle pain. Rub with your fingers or use a soft cotton cloth. Or I sometimes just cut a slice of fresh ginger and rub it straight onto sore muscles and joints. Ginger is a potent pain reliever, but it can irritate some people s skin, so stop using it if a rash develops. 15

17 Other Programs by Matthew Scott Chinese Long Life Exercise Program - for better overall health Chinese Long Life Evening Exercise Program - for better sleep Stop Headache Program Stiff Neck Program Common Cold Program Websites by Matthew Scott Chinese Health Exercises Chinese Herbal Remedies 16

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