_edited.jpg)
This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/ppzDDzy0pRY
Mike: Are you tired of knee pain holding you back from your daily activities?
Brad: We're going to show you four strengthening exercises for your knee that are going to help you out while you're in bed. It's a good deal, I'm thinking.
Mike: It is.
Brad: You could take a nap afterward.
Mike: Sure. These exercises are going to help decrease your knee pain by strengthening the muscles around the knee joint, helping provide better support and stability.
Brad: That's right. They're going to specifically go towards the quadriceps, the glutes the external rotators of the hip, and this is going to help the hip alignment with the knee. It all works together, leading to less pain and discomfort.
Mike: So the first exercise is called terminal knee extension. You're going to be sitting in a long sitting position. Put a pillow under your knee, and you're going to push your knee down into the mat. You're going to hold it for six seconds. Then you're going to relax.
Brad: Right. Do 10 reps of that, and you'll feel those quadriceps working very nicely.
Mike: The second exercise is going to be a bridge, but first we want to do a butt squeeze. So you can put your hands on your butt to make sure it's activating. Then you're going to lift up into a bridge, and you're going to go down. You can hold this for a few seconds up top before coming back down. Make sure, with each set, you're squeezing your butt first and then lifting up.
Brad: Right. So that glute maximus muscle, that external rotator that we mentioned earlier, which helps align the hips and takes stress off the knees, it's a wonderful way to compliment the knee strength.
Mike: If this is easy, you could certainly do one leg. So squeeze the butt and then
lift up with one leg.
Brad: Not everyone's going to be able to do this. This is for the advanced person.
Mike: Do what works for you.
Brad: That's right.
Mike: The next exercise is going to strengthen your hip external rotators, and it is called clamshells. So you're going to have both knees together. You're going to rotate out, keep your feet touching, and go back down.
Brad: This is one of those exercises that looks like it's a real easy-peasy exercise, but you will feel those external rotators working after about 5 or 10 repetitions. Do them slow like Mike is doing them, and it's a critical exercise.
Mike: Make sure you keep your trunk in line. You don't want to be too far forward or back or be rolling onto your back. That's not the exercise.
Brad: Good point, Mike. Are you getting tired?
Mike: Yes.
Brad: I'm not.
Mike: The last exercise is hip abduction. So you're going to kick your leg straight up towards the ceiling, bring it as high as you can tolerate. And then back down. I have the other knee bent. I'm keeping my trunk in a straight line. Pretend like you're positioned up against the wall and you can't go back any further. Brad, do you want to talk about my feet here?
Brad: Right. This is important, that your toes point like Mike has them. The tendency is that your toes will want to go up this way, and that compensates and uses the wrong muscles. Keep your toes pointed straight ahead, and you'll feel it's harder to do. It stabilizes the hip, therefore helping the knee. How are you doing,
Mike?
Mike: I'm doing okay. You want to make sure your leg is in a straight line with your trunk. A lot of people tend to go forward on this.
Brad: Exactly.
Mike: Their hips might be a little tight. Try to get a nice straight line.
Brad: There you go. How many reps, Mike?
Mike: We should do 30 reps total on each side. You could do three sets of 10, however long it takes you to get there. Make sure to flip over and do the other side.
Brad: Does anybody ever call you Michael?
Mike: Yeah, my mother.
Brad: That's what I was wondering about. Just a side note, let's go on. All right. How's your knee feeling, Mike?
Mike: Perfect.
Brad: It's getting better. There are four exercises. Work on each of them. Do the one that feels the best. You may not have to do all of them. What we'd like you to do is comment below on the exercise that seems to fit your needs the best, or maybe two of them. What say you, Mike?
Mike: Or if there's something else we forgot, you can mention it because we do go through them.
Brad: Right. I've never forgotten anything in my life. All right, be careful.
Mike: And be helpful.
Brad: Take care.
Visit us on our other social media platforms:
YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads
Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts.
For this week’s Giveaway visit: https://bobandbrad.com/giveaways
Bob and Brad’s Products
Pain Management:
C2 Massage Gun (US)
Q2 Mini Massage Gun (US)
Fitness:
Stretching:
Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop
Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.
