4 Steps to Healthier Knees

Follow through these 4 exercises to improve range of motion, strength, and durability for your knees!⁣⁣ ⁣⁣

1️⃣ Passive Patellar CARs - lay your leg straight and relaxed, use your pointer fingers and thumbs to move your patella (knee cap) around. Left/Right, Up/Down, in circles each way⁣⁣ ⁣⁣

2️⃣ Tibial Rotations - with your knee bent, place your pointer and middle fingers on each side of the joint below your knee cap, flex your foot, and move the joint side to side⁣⁣

3️⃣ Knee Extensions - hook you’re arm underneath your knee and grasp tight with good posture. Extend and flex your knee through a long, controlled range of motion⁣⁣ ⁣⁣

4️⃣ Knee CARs - start in the same position as your hinges, turn one way (like you did with the tibial rotations), and extend/flex with your foot turned out/in. Repeat going both directions⁣⁣ ⁣⁣

Don’t get too caught up with sets/reps here, the goal is to gain more control and access to a larger range of motion. Necessary sets/reps are totally dependent on the person⁣⁣

Do these when your knees are screaming at you for some love! ⁣⁣And as always, let us know what you think in the comments below!

~The Evexia Coaching Team