1 POWERFUL Exercise for Hip and Knee Pain (Functional Integration)

Summary

In this informative video, viewers learn about the 'Hinged Knee Flex', a comprehensive exercise designed to address various lower body issues such as SI joint pain, knee pain, and hamstring tightness. The technique integrates seven key elements, including intrinsic foot muscle activation, pelvic floor engagement, glute activation, hip hinge movement, dynamic spinal alignment, quad activation, and hamstring lengthening. The video emphasizes the importance of precision and gradual progression in performing this exercise for long-term benefits and pain-free movement. Resources for further learning and a Precision Movement Coach course are also highlighted.

Takeaways

• 🏃‍♂️ The video introduces a unique exercise called the 'hinged knee flex' that benefits multiple aspects of lower body movement and pain relief.
• 🧘 The exercise targets issues like SI joint pain, knee pain, hamstring length, and glute activation, aiming for a lifetime of free and painless movement.
• 📈 For beginners, it's advised to stick with the exercise and use additional resources provided to understand and master the technique.
• 🦶 Intrinsic foot muscle activation is the first step, focusing on creating an active arch without gripping or flexing the toes excessively.
• 🩴 Pelvic floor muscles are engaged next, using the 'pee break' technique to stabilize the pelvis for the exercise.
• 🍑 Glute activation is layered on top, aiming for 50-100% activation for stability and strength.
• 🦴 The hip hinge movement is performed while maintaining a neutral spine, with knees allowed to bend softly.
• 💪 Quad activation is key, with a focus on the vastus medialis oblique (VMO) for knee health and preventing premature arthritis.
• 🔄 The exercise involves a controlled movement to fully straighten the knee, holding for two seconds, then returning to the start position.
• 🎯 Using a hockey stick can provide feedback on alignment and postural integrity during the exercise.
• 🏋️‍♂️ The video encourages personal trainers, yoga instructors, and healthcare professionals to learn more about the exercise and its progressions for their clients.
• 📚 A final recommendation is to use the ROM Coach Mobile app for a daily movement tuneup to mobilize every joint and wake up every muscle in the body.

Q & A

What is the main focus of the exercise discussed in the video?

The main focus of the exercise, known as the hinged knee flex, is to work on seven important elements for moving freely and without pain, specifically targeting the SI joint, anterior hip, knees, hamstring length, and glute activation.

How can the hinged knee flex exercise benefit someone with SI joint pain?

The hinged knee flex exercise can benefit someone with SI joint pain by activating the pelvic floor muscles and integrating glute activation, which are essential for stability and support of the pelvis, thus helping to alleviate pain and improve overall function.

What is the significance of activating the intrinsic foot muscles during the hinged knee flex exercise?

Activating the intrinsic foot muscles is crucial as it helps create an active arch in the foot, which is the first interaction between the body and the ground. Proper foot function can prevent the transfer of forces up the kinetic chain, reducing stress on the knees, hips, and spine.

How does the pelvic floor activation contribute to the effectiveness of the hinged knee flex exercise?

Pelvic floor activation provides stability for the pelvis, which is particularly important for individuals with SI joint pain. Strengthening these muscles can improve the overall stability and alignment of the lower body during movement.

What is the role of glute activation in the hinged knee flex exercise?

Glute activation is essential as it works in conjunction with the pelvic floor muscles and feet to maintain proper alignment and stability during the hip hinge movement. It also plays a role in improving hamstring length and preventing issues like femoral acetabular impingement.

How does the hinged knee flex exercise improve hamstring length?

The exercise improves hamstring length by first placing the body in a hinged position which naturally lengthens the hamstrings, and then actively straightening the knee using the quadriceps, providing an additional stretch and activation of the hamstring muscles.

What is the importance of maintaining a neutral spine during the hinged knee flex exercise?

Maintaining a neutral spine is crucial for controlling and being aware of one's posture and alignment during the exercise. It ensures that the movement is performed safely and effectively, preventing any unnecessary strain on the lumbar spine.

Why is quad activation, particularly the VMO, emphasized in the exercise?

Quad activation, especially of the vastus medialis oblique (VMO), is emphasized because it helps wake up this often underactive muscle, increasing sensory input to the brain and promoting its use during movement. This is important for maintaining knee health and preventing premature arthritis by ensuring proper loading of the knee joint.

How many sets and repetitions are recommended for the hinged knee flex exercise?

It is recommended to perform two to three sets of four to six repetitions per side, focusing on quality over quantity and ensuring proper activation of all elements discussed in the exercise.

What additional resources are suggested for further understanding and practice of the hinged knee flex exercise?

For further understanding and practice, the video suggests using the ROM Coach Mobile app for daily movement tune-ups, which provides new exercises to mobilize every joint in the body and wake up every muscle.

Who is the target audience for the Precision Movement Coach course mentioned in the video?

The target audience for the Precision Movement Coach course includes personal trainers, yoga instructors, massage therapists, physios, and doctors who are interested in becoming experts in corrective exercise and learning how to guide their clients effectively through advanced techniques like the hinged knee flex.

Outlines

00:00

🏃‍♂️ Introducing the Hinged Knee Flex Exercise

This paragraph introduces a unique exercise designed to address various issues such as SI joint pain, knee pain, and improving hamstring length and glute activation. The exercise, called the 'hinged knee flex,' is explained in detail, emphasizing its importance for functional integration of the lower body. The video aims to guide viewers through the technique, even if they are beginners, by providing additional resources to understand specific elements and encouraging them to do their best to benefit from the exercise.

05:02

🤸‍♀️ Key Elements and Benefits of the Hinged Knee Flex

The second paragraph delves into the numerous key elements involved in the hinged knee flex exercise, highlighting its comprehensive benefits. It covers intrinsic foot muscle activation, pelvic floor engagement, glute activation, soas muscle involvement, dynamic spinal alignment, quadriceps activation, and hamstring lengthening. The importance of each element in preventing injuries and improving overall movement quality is emphasized, making the exercise a valuable addition to one's routine for long-term freedom of movement.

10:03

📚 Resources and Recommendations for Practice

The final paragraph provides viewers with practical advice on how to incorporate the hinged knee flex into their regular routine, emphasizing the importance of consistency. It also recommends additional resources, including a daily movement tuneup within the ROM Coach Mobile app, to further enhance joint mobility and muscle activation. The paragraph concludes with an encouragement for viewers to adopt the exercise for significant long-term benefits.

Keywords

💡Functional Integration Techniques

Functional Integration Techniques refer to exercises that combine multiple movements and muscle groups to improve overall body function. In the video, this concept is central to the hinged knee flex exercise, which aims to enhance mobility and reduce pain by engaging various elements such as the SI joint, hamstrings, and glutes.

💡Hinged Knee Flex

The Hinged Knee Flex is a specific exercise detailed in the video, designed to target several important elements for pain-free movement. It involves a controlled hip hinge movement while maintaining an active posture and engaging specific muscle groups like the glutes and quads.

💡Intrinsic Foot Muscles

Intrinsic foot muscles are the muscles located within the foot that help maintain arch support and contribute to balance and stability. In the context of the video, activating these muscles is the first step in the hinged knee flex exercise, emphasizing the importance of starting with a stable and active foot position.

💡Pelvic Floor Activation

Pelvic Floor Activation involves engaging the muscles that make up the pelvic floor, which supports the pelvic organs and contributes to core stability. In the video, this activation is crucial for maintaining stability during the hinged knee flex exercise and is associated with alleviating SI joint pain.

💡Glute Activation

Glute Activation refers to the conscious engagement of the gluteal muscles, which are essential for hip stability and movement. The video emphasizes the importance of activating the glutes to achieve stability and proper movement mechanics during the hinged knee flex exercise.

💡Hip Hinge Movement

A Hip Hinge Movement is a controlled motion that involves bending at the hips while maintaining a neutral spine. This movement is central to the hinged knee flex exercise, allowing for the engagement of the hamstrings and quads without compromising spinal alignment.

💡Quad Activation

Quad Activation involves engaging the quadriceps muscles, which are the muscles at the front of the thigh. In the context of the hinged knee flex exercise, quad activation is used to straighten the knee and lengthen the hamstrings, contributing to improved knee health and mobility.

💡Hamstring Length

Hamstring Length refers to the flexibility and extensibility of the hamstring muscles, which are at the back of the thigh. The video emphasizes the importance of hamstring lengthening for preventing issues like premature arthritis and the need for knee replacements.

💡Precision Movement

Precision Movement refers to the execution of exercises with a high degree of control and accuracy, ensuring proper form and activation of targeted muscle groups. The video's theme revolves around teaching viewers how to perform the hinged knee flex with precision to achieve optimal results and avoid pain.

💡Postural Alignment

Postural Alignment is the correct positioning of the body's segments to maintain balance, efficiency, and prevent injury. In the video, postural alignment is critical during the hinged knee flex exercise, with the use of a hockey stick to ensure proper spinal and pelvic alignment.

💡ROM Coach Mobile App

The ROM Coach Mobile App is a tool mentioned in the video that provides daily exercises to mobilize every joint in the body and wake up every muscle. It is recommended as a resource for viewers to enhance their daily movement practice and improve overall body function.

Highlights

The video introduces a unique exercise that addresses seven key elements for moving freely and without pain, particularly beneficial for SI joint, anterior hip, knee, and hamstring issues.

The exercise is called the 'hinged knee flex' and is favored for its multifaceted benefits, including improving hamstring length and glute activation.

For beginners, it's advised to stick with the exercise and utilize additional resources provided to understand and master the technique.

The setup involves shoulder-width apart feet, a relaxed posture, and activating intrinsic foot muscles for an active arch.

Pelvic floor muscles are engaged as if preventing urination, adding stability to the pelvis during the exercise.

Glute activation is layered on top of foot and pelvic floor activation, aiming for 50-100% activation.

The hip hinge movement is performed while maintaining a neutral spine, with knees bending softly.

The quadriceps are activated to fully straighten the knee, held for two seconds, which helps lengthen the hamstrings and activate the quads.

The exercise is performed with conscious activation of the起始肌肉群, with a gradual return to the start position.

Using a hockey stick can provide feedback on alignment and postural stability during the exercise.

The exercise aims to integrate and improve foot function, pelvic floor stability, glute activation, and dynamic spinal alignment.

Quad activation, especially of the vastus medialis oblique (VMO), is emphasized for knee health and preventing premature arthritis.

Hamstring lengthening is achieved through the hinged position and active straightening of the knee.

The hinged knee flex is a comprehensive exercise for long-term freedom of movement and pain reduction.

The video encourages regular practice of the exercise, even one or two reps daily, for significant benefits.

The presenter shares a message for professionals in the field, highlighting the importance of understanding and progressing deep techniques like this one.

The Precision Movement Coach course is mentioned as a resource for those wanting to become experts in corrective exercise.

The video concludes with a recommendation to use the ROM Coach Mobile app for daily movement tuneup exercises.

Transcripts

in today's video you're going to learn

one of our favorite unique exercises

that works seven important elements to

moving freely and without pain so

whether you've got pain of the SI joint

the anterior hip the knees or you want

to improve your hamstring length or

glute activation check out this

[Music]

exercise coach e for precision movement

here and today I'm going to walk you

through one of our favorite functional

integration techniques for the lower

body that works many different important

elements to a lifetime of moving freely

and without pain and if you're more of a

beginner or you're new here to our

Channel then you might find some of this

you might feel like some of this is

going over your head and it's too much

and maybe I'm using terms that you don't

understand but what I suggest is you

just stick with me do your best and then

I'm going to show you other resources

and give you other resources to isolate

certain elements of this one technique

so that you can learn those and then you

can come back and add them in but do

what you can do do your best and if you

just do your best and you get maybe 50%

of the way there you're going to

significantly benefit from this exercise

the technique is called the hinged knee

flex and again it's one of my favorite

for SI joint pain knee pain improving

hamstring length and even femoral

acetabular impingement or anterior hip

pain for the exercise you set up

shoulder width apart feet pointing

straight ahead get yourself in a good

relaxed posture to start and the first

thing you're going to do is go from the

ground up we're going to activate the

intrinsic foot muscles so that short and

skinny foot and you're creating that

active Arch so your muscles are creating

the arch you don't want to be gripping

and flexing the toes too much you want

to think of pulling the metatarsals the

forefoot towards the heel now again like

I said there might be some stuff in here

that you don't understand if you don't

we'll link to it below but just do your

best as we go so now I've got my feet on

next up pelvic floor so you PR pretend

that you're peeing and then you stop PE

Midstream that's the pelvic floor and

those muscles we want those on so we got

the feet on the pelvic floor on next up

we layer on top of that glute

activation once you've got the glute

activation in the amount of activation

50% to 70% to 100% you could do it max

out but if you can get to 50% that's

great so now just doing this you should

feel pretty stable from here we're going

to do is a hip hinge movement so a hip

hinge is maintaining neutral spine so

the spine doesn't move we're just

hinging at the hips now the knees they

can bend

softly we're hinging but we're keeping

that activation now here I want to make

sure the glutes are on I also want to

think about maintaining my anterior

pelvic tilt I get down into this

position I'm in neutral spine but

relaxed

feet are on pelvic floor is on glutes

are on and then I'm going to activate

the quads to fully straighten the knee

try my best to keep everything else on

hold it for two seconds that's

lengthening the hamstrings and

activating the quads and then under

control return to the start position and

then do the other side consciously

activating the quads you can tap it

especially the VMO the medial aspect

here tap it hold it for two seconds

control it on on the way down and then

maintaining activation of everything we

started with we're coming back up to

neutral or the start position and then

gradually letting everything go I'm

going to do that again this time I'm

going to show you with the hockey stick

here to help

you with some feedback on your alignment

your postural

alignment so here we want to hold the

stick and maintain just a little bit of

pressure between the stick and the hand

so there's not too much space like that

excessive anterior tilt and you've got

three points of contact you're not

posteriorly tilted or you're not flexed

through the lumbar

spine so if you had a good neutral

posture and the first thing I'm doing

here is

feet activate those intrinsic foot

muscles and then floor pelvic floor then

I get glutes layer that on top and when

I hinge over I want to think of using my

soas activating the front of the hip

muscles here to pull me down into the

hinged position my knees are soft and

I'm maintaining three points of contact

tailbone between my shoulder blades and

my head get to the end range I could

feel the hamstrings tense I maintain

activation of everything and then I

activate the quads straighten the knee

hold it for two seconds

breathe and then other side straighten

the knee hold it for two seconds

breathe return slowly and under control

maintaining activation or if you lose

activation get it back and then my hinge

back up and then I gradually let

everything

go so that right there is the hinged

knee

flex and I watch you through it pretty

quickly but there are a lot of elements

there and there are a lot of key

elements there I just wanted to take a

really quick minute to share a message

with all the motivated personal trainers

yoga instructors massage therapists

physios and even doctors that I know

watch our content as you've seen this

technique gets deep and this isn't

something that I would teach somebody

right off the bat but eventually people

need to learn exercises like this they

also need guidance on when to get to

exercise like this and how to progress

up to it so if you understand how going

deep with a technique like this at the

right time and how to progress up to it

is important for helping people get out

of pain especially when other attempts

have failed then I'd like to invite you

to learn more about our upcoming

certified Precision movement coach

course this course will set you apart as

an expert in corrective exercise versus

somebody who hands their client a sheet

of Stickman stretches as of this video

we are in the final stages of wrapping

the content up so if you're watching

today's video fresh click the link below

to get on the wait list or if you're

coming here after a little bit then if

you click that same link you will see

the course and what it's all about now

back to the video for this exercise you

want to do typically anywhere from two

to three sets of four to six repetitions

per side and you could even go lower if

you're really going slowly and ensuring

you've got activation you're doing

performing all of the different elements

that I outlined here then maybe you're

doing two to three repetitions per set

quality over quantity now as you can see

we went through a lot there so let's do

a quick recap of the different elements

and how important they are for for you

number one intrinsic foot muscle

activation if your feet aren't working

well then that very first interaction

between your body and the ground is

dysfunctional and the forces that should

be absorbed through the feet have to go

up the chain so it could go through your

knees could go through your hips could

go through your lumbar spine and your

pelvis don't know which area it's going

to go through but it's got to go through

somewhere so we've got to get the feet

working well number two integrating the

pelvic floor activation that is the

deepest muscle group in through the

pelvis that provides that stability for

the pelvis so if you've got SI joint

pain this is a really really important

element to improve and work on number

three got more glutes hear about the

glutes all the time this exercise

activates them with the deeper muscles

the pelvic floor muscles and with the

feet going through this fundamental

movement pattern of the hip hinge which

is another cre key element another one

we've got soas activation you're not

just hinging over but you're actively

pulling yourself into this position

maintaining that lumbar lumbo pelvic

alignment and that requires the Seas to

be on and the soas is another muscle

that's often sleepy in people and is

important for SI joint pain which I

mentioned earlier as well as femoro

acetabular impingement or fi which I

mentioned earlier that muscle helps you

to maintain what we call centration of

the head of the femur this is your thigh

bone and it's got a ball on the end in

the socket this is your pelvis on your

pelvis so it helps you to maintain that

centration as you're moving

around next up we've got Dynamic spinal

alignment so maintaining neutral spine

in this fundamental movement pattern

your control your kinesthetic awareness

your ability to maintain that and be

aware of it another key element quad

activation especially the VMO I tapped

it for a reason because it's often

sleepy so you want to wake it up by

tapping it you can feel it and that

increases the sensory input into your

brain and tells your brain hey this

muscle exists let's use it and by

straightening out the knee we're

training something that's really

important to keep your knees healthy and

to prevent premature arthritis which is

terminal knee extension if you can't

fully straighten your knee you're not

properly using loading your knee joint

and that's going to increase the wear

and tear on the cartilage and break down

that tissue early so you might get into

arthritis or you might get into having

to get a knee replacement earlier than

you should have or even a knee

replacement when you wouldn't need one

if you just maintain this really

important ability to fully extend your

knee and to keep it stable and the last

important element I'll talk about here

is hamstring length how often do people

get complain about tight hamstrings I

hear it all the time when you're in this

hinged position you're already

lengthening the hamstrings and then

we're getting that little bit more of

active lengthening through the

hamstrings because we're actively

straightening the knee using the

quadriceps and we're lengthening and

helping to maintain that hamstring

length that we get because we're doing

it actively so those are all of the

different elements that really make this

exercise an important one to learn and

to put into your toolbox to move freely

and without paying for the long term

thank you for watching I hope you I

really really hope you take this

exercise and start to do it regularly

even a one or two reps every day is

going to benefit you greatly now I

promised that I'd link some resources so

what we're going to do is we've got a

couple right here a couple videos right

here of things that I talked about and

there're going to be more in the

description the highest recommendation I

have for you in this video is to start

doing the daily movement tuneup inside

our ROM Coach Mobile app just get it

start doing it every day you'll get

three new exercises it takes three to

five minutes and you'll have mobilized

every joint in your body and woken up

every muscle in your body after one to

two weeks so get that and start doing it

right now