Published on Nov 12, 2017
Reduce Soreness & Increase Mobility

Welcome back to Seniority Health! Toby here, and today I have 3 more quick and easy exercises designed to combat knee pain.

It goes without saying that as we grow a older, we need to be more proactive and take preventative measures in order to avoid injuries, otherwise minor aches and pains can escalate and get worse real fast before they can get any better.

With that in mind, I want to challenge you to do each of these exercises at least 2-3 times over the next 7 days.

Don’t forget to hit the “SUBSCRIBE” button because next week I’ll be back with more tips to incorporate into your weekly routine that will help you get into the best possible health and shape.

Now, these exercises will not only help to buttress your knees, but will also challenge your coordination and balance skills to allow you to really strengthen your pelvic stabilizer muscles.

This routine is also going to really help reduce your chances of injury by teaching your hips/knees/ankle structure to work and flow together.

So, here are the 3 exercises that you will be performing today:

Lunge to Single Leg Balance – 3 sets x 10 Reps Per Leg
Bridge Slideouts – 3 sets x 10 Reps
Hip Crossovers – 3 sets x 10 Reps Per Side

Let’s start by showing you the first move – The Lunge to Single Leg Balance

You want to focus on dropping your back knee down as close to the ground as you can for the first part of the move, getting into a runner’s stance with your opposing arm also drawing back.

As you raise your back knee up to stand, make sure to keep your core tight, front foot planted with your weight equally distributed on your foot, and raise your opposing arm at the same time.

Keep working on this movement until you see yourself doing it without wobbling sideways or struggling to stabilize at the top.

For exercise #2 – Towel Bridge Slideouts – you’ll need a flat, hard surface, like a hardwood or tile floor and a small towel or 2 paper towels (one per foot)

Place the towel or paper towels underneath your feet.

Make sure at the start position your hips are up, with your core and upper body creating a 45-degree angle with the ground.

Your knees will be at just outside a 90-degree angle to the floor.

Begin the move by allowing your feet to slide forward. Control the motion of your feet, allowing your body to straighten out and become flat to the floor.

Retract your heels back up and to the start position, remembering to return your hips up to keep your core flat.

The last move for you to do are Hip Crossovers.

Stand with feet facing forward at a shoulder’s width with a slight bend at the knees – make sure to keep a slight bend in your legs throughout the whole movement.
Choose one foot to keep planted, while the other will move around it.

Avoid pivoting your planted foot.

Start by stepping the leg you are moving forward and turning into the planted leg. The foot on the leg you moved will now be perpendicular to the planted foot.

Remember – form is everything!

Like I said, this is just one of the videos in my health series that I want you to start doing. Make sure to “LIKE” and “SHARE” this video as well, and hit the “SUBSCRIBE” button so you can see what I have in store for you next week.

This is Toby, and remember – you’re never too old, and it’s never too late. I’ll see you next week.

Prevent Injury & Reduce Back Pain

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