Knee Exercises

Pay attention to how your body feels as you perform each exercise. The purpose of this is to help you develop your enteroception, also known as your mind-body connection. Enteroception is an essential tool for managing pain. Remember, pain is an output. The brain consults neurotags to determine whether it needs to create pain to protect itself. Neurotags are patterns of safety and danger. If the brain believes every movement is unsafe, then you will be in a constant state of pain.

The goal of these exercises is to perform them safely and comfortably. You need to create a pattern of safety for the brain to identify. This may take some time, and growth never takes a linear path. There will be days when you feel you are making great strides, and others when you feel you are taking two steps back. Have hope and know that when you have perseverance and faith, you will one day feel delightful in wonderful ways.

The goal of these exercises isn’t to become the strongest person on earth; it is to teach your mind and body that it is safe to move, live, and exist. Take your time, be safe, and use discipline as you move. If an exercise hurts when you do it, don’t do it. While it is important to challenge your body, you need to baby it. Be fair and reasonable with your expectations, so that it knows you would never put it in harm’s way. Remember, pain is your brain’s way of showing fear; give it something to trust by being responsible in how you treat yourself.

180 Degree Turn with Support

Calf Heel Raises and Toe Lifts Sitting

Elbow to Knee Sitting

Hip Abduction Standing with Support

Hip Abduction Standing with Support with Weights

Hip Abductions and Adductions Sitting

Hip Extension Standing with Support with Weights

Hip Flexion Sitting with Weights

Hip Flexion Standing with Support

Hip Flexion Standing with Support with Weights

Hip Flexion with Bent Knee Standing with Support

Hip Flexion Sitting

Knee Flexion (Heel Kicks) Standing Unsupported

Knee Flexion (Heel Kicks) Standing with Support with Weights

Knee Extensions Sitting

Knee Extensions Sitting with Weights

Resisted Hip Adductions Sitting

Sidestep with Support

Sidestep Big

Sideways Walking with Support

Sit to Stand – Two Hands

Sit to Stand – One Hand

Sit to Stand – No Hands

Walking

Walking With Support

Wall Slides (1/4 Squat)

Weight Shift Backwards with Support

Weight Shift Forwards with Support

Weight Shift Sideways with Support