Knee | Mobility training – spine, shoulder, knee, hip

Knee

The mobility of the knee joint is of particular importance for a smooth course of movement. Especially extension and flexion should be possible without problems and should be maintained through daily movement training. 1. roll ballLay on your back for this exercise.

Put your heels on a large gymnastic ball. Now roll the ball towards and away from your body. This exercise trains the flexion of the knee and strengthens the muscles at the same time.

To make the exercise more difficult, you can lift your buttocks and back slightly off the floor while doing it. Repeat the exercise 5-10 times. 2. patellar mobilityFor this exercise it is best to sit on the floor or a yoga mat.

The legs are stretched out forward for this exercise. Now carefully move the kneecap of your right knee with both hands for a few seconds in all directions. Then do the same with the kneecap of your left knee.

3. stretch kneesPosition yourself upright on the floor in step position. Bend the back leg while the front leg remains straight. Shift your center of gravity backwards and bend your upper body forward with your back straight and straight.

The front foot remains firmly on the floor. Then change legs. 5 repetitions per side. For more exercises and information please see the articles

  • Knee school
  • Patellar pain – exercises from physiotherapy
  • Exercises against knee pain

Hip

The mobility of the hips is also very important for smooth movement and the prevention of incorrect posture. The mobility of the joint can be trained with a series of simple exercises. 1. lungeStand upright with a straight back on a stable surface.

Now take a lunge forward. The back leg is on the floor while the front leg is positioned at a 90 degree angle. Support your hands on the sides of your hips and move your hips as far forward as possible.

Hold the stretch/position for 10 seconds, then change sides. Repeat 5 times per side. 2. one-legged bridgeLay on a comfortable, stable surface on your back.

Now put your legs up and lift your buttocks and back as if forming a bridge. Try to move your buttocks as far as possible towards the ceiling. From this position lift your right leg, bend it and grasp it with both hands so that you can easily pull it towards your upper body.

Hold the stretch for about 5 seconds, then change legs. Repeat 5 times on each side. As a side effect, you also train your lower back and buttocks muscles at the same time.

3. leg-swingersPosition yourself upright on a stable surface. Support your hands loosely at the hips. Now lift your left leg off the floor.

Now swing your leg back and forth in a controlled and relaxed manner. When moving forward, bend your knee and pull it slightly towards the ceiling, when moving backwards, stretch your leg as straight as possible. Make 20 swings and then change the leg.

3 passes per side. You will find more exercises in the articles All in all it is very useful to include smaller exercises in your daily routine to maintain the mobility of your joints. This not only prevents problems from developing, but also makes many everyday movements easier.

  • Exercises from physiotherapy for the hip
  • Pelvic Floor Gymnastics
  • Pelvic obliquity