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.