Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
A wall exercise that places the hips, knees, and ankles at 90 degrees simultaneously to correct load-joint alignment and reduce knee and lower back pain. It looks like a wall sit but the purpose is postural reset, not strength training.
Knee Pain Relief
17 videos
Static BackFreeAir BenchFree
VMO Squat
Glute Bridge
Single-Leg Glute Bridge
Hip Flexor Lunge Stretch
Pigeon Pose (Hip Opener)
Figure Four Stretch
90/90 Hip Stretch
Single-Leg Balance (Eyes Open and Closed)
Hip Hinge (Bodyweight Deadhinge)
Split Squat
Gravity Drop (Doorway Hang)
Standing Calf Raises
Short Foot Exercise
Bird Dog
Side Plank
15 videos locked
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