6
Chapter
The basic exercises- Basic exercises for the knees 9. Basic exercises for the knees
- Basic exercises for the knees 9. Basic exercises for the knees
5. With your right hand you can feel the rotation
movement of the lower leg on the tuberosity of
the shin bone.
6. Continue stabilizing the right thigh with your
left hand.
7. Repeat the movement of the right foot as
described in point 3, resisting the rotation with the
right hand.
8. Repeat points 2–7 for your left knee.
9. To finish sit straight for a few breaths, keeping
your knees and feet parallel, slightly apart,
correctly aligned.
Exercise 9.6: Stable knees
Aims: stabilizing the knee joints, connecting with pel-
vic stability.- Lie on your back, with your head comfortably
supported, your legs straight, and feet relaxed. - Tilt your pelvis so that the lumbar spine moves
closer to the floor; you can feel this movement
with your hands on your front hip bones
(Figure 6.185). - Tilt your pelvis further so that your knees just
start bending. - Maintain the position of the pelvis; stretch your
knees at the same time. - Hold for 1–2 breaths.
- Slightly release the backwards tilt of the
pelvis only as far as feels comfortable in the
lumbar area and the back of the pelvis; relax your
legs and feet. - Perform points 2–6 3–5 times.
- Repeat points 2–7 with your feet in dorsiflexion.
- Stay calm for a few breaths, feeling the contact
of the back of your pelvis and the back of your
legs on the floor.
Figure 6.183Figure 6.184 Figure 6.185