LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Knee Self-Care
Horizontal
Salted Glass of Water (8-10 ounces)
Set reps
1 8-10 ounce glass
4:7:8 Parasympathetic Breathing
Set reps
1 4-8 cycles
Self-Massage: Lower Leg
Set reps
1 Follow video instructions
Self-Massage: Quadriceps
Set reps
1 Follow video instructions
Seated Midfoot Spiral Stretch/Massage
Set reps
1 Follow video instructions
Knee Plucking
Set reps
1 10
Elevated Pigeon with Progressions
Set reps time
1 5 each Hold 10s
2 5 each Hold 10s
Dual Quad Stretch with Pelvic Tilts
Set reps time
1 5 each Hold 10s
2 5 each Hold 10s
Quadruped Medial Hip Stretch
Set reps Tempo
1 10 each controlled
2 10 each controlled
IR Active Hamstring Stretch
Set reps time
1 5 each Hold 10s
2 5 each Hold 10s
SL Hip Hinge
Set reps Tempo
1 10 each controlled
2 10 each controlled
Loaded Hamstring Stretch (Unilateral)
Set reps load Tempo
1 5 each light controlled
2 5 each light controlled
Lateral Hip Hinge
Set reps Tempo
1 10 each controlled
2 10 each controlled
Sunrise Get Up
Set reps Tempo
1 5 controlled
2 5 controlled

KNEE Self-Care for Athletes

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

JOINT HEALTH MATTERS. When our joints are healthy, we don't notice. This is to say that we can move, play and live without any regard for impairment. However, when our joints hurt, we begin to take notice. We FEEL our joints, we reduce our desire to move, and when we move, we are guarded, or worse, in pain.
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THE KNEES

The design of the knees in human being makes them susceptible to injury and breakdown. Stuck between the two longest bones in the body (the thigh and shin bones), the knees are a focal point for stress during movement. However, if the feet and hips are strong, mobile and stable, they will control these 2 long bones, and thus, greatly impact the positive function of the knees. The FOLLOWING program offers some strategies to mobilize, stabilize and strengthen these critical areas of the body.
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Omit any exercise that causes pain.

Recovery Blocks

Knee Self-Care
Horizontal Loading

A suggestion is that this circuit can be performed in the morning upon waking up, or at lunch at the office, or as a way to wind down prior to bedtime. Or you can scatter these exercises throughout the day. Enjoy!

GPR
Salted Glass of Water (8-10 ounces)
Adding a pinch or 2 (1/16 to 1/8 of teaspoon) of sea salt (and NOT table salt) to your food or water is an effective and inexpensive way to allow the body to absorb needed minerals for optimal health. Electrolytes – Sea salt is high in Magnesium, Potassium, Calcium, and Sodium. These minerals are key for muscle, brain, and heart health.
Set Reps
1 8-10 ounce glass

Adding a pinch or 2 (1/16 to 1/8 of teaspoon) of sea salt (and NOT table salt) to your food or water is an effective and inexpensive way to allow the body to absorb needed minerals for optimal health. Electrolytes – Sea salt is high in Magnesium, Potassium, Calcium, and Sodium. These minerals are key for muscle, brain, and heart health.

GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Reps
1 4-8 cycles
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Reps
1 Follow video instructions
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Reps
1 Follow video instructions
LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Reps
1 Follow video instructions
LLT LAR
Knee Plucking
Set Reps
1 10
UMT
Elevated Pigeon with Progressions
Set Reps Time
1 5 each Hold 10s h:m:s
2 5 each Hold 10s h:m:s
ULT
Dual Quad Stretch with Pelvic Tilts
Set Reps Time
1 5 each Hold 10s h:m:s
2 5 each Hold 10s h:m:s

place a towel behind the knees if this deep position cannot be reached.

LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 10 each Controlled
2 10 each Controlled
ULT
IR Active Hamstring Stretch
Set Reps Time
1 5 each Hold 10s h:m:s
2 5 each Hold 10s h:m:s
ULT
SL Hip Hinge
Set Reps Tempo
1 10 each Controlled
2 10 each Controlled
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Tempo
1 5 each Light Controlled
2 5 each Light Controlled
UMT
Lateral Hip Hinge
Set Reps Tempo
1 10 each Controlled
2 10 each Controlled
ULT
Sunrise Get Up
Set Reps Tempo
1 5 Controlled
2 5 Controlled