1 POWERFUL Exercise for Hip and Knee Pain (Functional Integration)
Summary
TLDRIn 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
- πββοΈ The video introduces a unique exercise called the 'hinged knee flex' that benefits multiple aspects of lower body movement and pain relief.
- π§ The exercise targets issues like SI joint pain, knee pain, hamstring length, and glute activation, aiming for a lifetime of free and painless movement.
- π For beginners, it's advised to stick with the exercise and use additional resources provided to understand and master the technique.
- π¦Ά Intrinsic foot muscle activation is the first step, focusing on creating an active arch without gripping or flexing the toes excessively.
- π©΄ Pelvic floor muscles are engaged next, using the 'pee break' technique to stabilize the pelvis for the exercise.
- π Glute activation is layered on top, aiming for 50-100% activation for stability and strength.
- 𦴠The hip hinge movement is performed while maintaining a neutral spine, with knees allowed to bend softly.
- πͺ Quad activation is key, with a focus on the vastus medialis oblique (VMO) for knee health and preventing premature arthritis.
- π The exercise involves a controlled movement to fully straighten the knee, holding for two seconds, then returning to the start position.
- π― Using a hockey stick can provide feedback on alignment and postural integrity during the exercise.
- ποΈββοΈ The video encourages personal trainers, yoga instructors, and healthcare professionals to learn more about the exercise and its progressions for their clients.
- π 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
πββοΈ 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.
π€ΈββοΈ 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.
π 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.
Mindmap
Keywords
π‘Functional Integration Techniques
π‘Hinged Knee Flex
π‘Intrinsic Foot Muscles
π‘Pelvic Floor Activation
π‘Glute Activation
π‘Hip Hinge Movement
π‘Quad Activation
π‘Hamstring Length
π‘Precision Movement
π‘Postural Alignment
π‘ROM Coach Mobile App
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 theθ΅·ε§θθηΎ€, 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
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