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 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 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 Self-Massage Exercises Adductors Calves
5 Foot, Underside Front of Shin
6 Gluteus Maximus Gluteus Medius Hamstrings
7 Iliotibial Band Piriformis Quadriceps: Rectus Femoris
8 Quadriceps: Vastus Lateralis Quadriceps: Vastus Medialis Tensor Fascia Latae
9 Stretches Gastrocnemius Stretch, two legged Gastrocnemius Stretch, one legged
10 Hip Flexor Stretch with Wall Hold Piriformis Stretch
11 Rectus Femoris Stretch Samurai Sit
12 Soleus Stretch, one legged Soleus Stretch, two legged Soleus Stretch, with Band
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 Tilt Inside Roll Outward Roll Inward
15 Foot-roll over big toe Foot-roll over little toe Heel Circles
16 Amosov Squat Bear Squat Boot-Strapper
17 Flat-foot Squat Flat-foot Squat, Pull-down drill Flat-foot Squat, Knee down
18 Flat-foot Squat, Knee out Flat-foot Squat, Sequence
19 Heel Walk Leg Swings, front/back
20 Leg Swings, side to side Low Cossack Shin Roll
21 Stepping over the fence Stepping over the fence, with chair Toe Walk
22 Z-Sit Exercises for Postural Corrections Forward Head Posture Fix #1
23 Forward Head Posture Fix #2 Lying Psoas March LYT-Shoulder Series Starting Position: Locust Pose
24 First Letter: L Second Letter: Y
25 Third Letter: T Back to Locust
Scapular Wall-Slides 26
27 Strengthening Exercises Ankle Band Side Walk Balance Drill
28 Bodyweight Squat Clams
29 Clams, with Band Front Plank, Across Body hold Front Plank
30 Front Plank, on knees Glute Bridge, two legs
31 Glute Bridge, one leg Gluteal Marching
32 Gluteal Marching, with weight Goblet Squat Hip Abduction
33 Hip Abduction, with band King Deadlift, assisted with band
34 King Deadlift, assisted King Deadlift
35 One-legged RDL, asymmetrical Loading One-legged RDL, Bodyweight
36 One-legged RDL, symmetrical Loading One-legged RDL, assisted with band
37 One-legged RDL, assisted Side Plank
38 Side Plank, on Knees Wall Sit
Gluteal Activation Routine 39
40 Force Absorption Routine Two-legged Jumps
41 One-legged Jumps Two-legged Jumps for Precision
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.