Tip on a Ballistic Stretch Movement for Your Knees
Just like your shoulders and elbows, your knees absorb a lot of tension and stress from various movements such as running, walking, lunges, etc.
As you progress through your exercise program, you have to take care of your knees so that they can take care of you.
Because your knees take a lot of shock and stress from exercise, you have to make sure that you properly warm them up and properly cool them down by decompressing them on a regular basis.
The knee joint itself is a complex joint.
It is easy to overlook taking care of the knees because you cannot stretch them like your hamstring or quadriceps.
Instead, you need to mobilize and flex the joint to ensure increased mobility and flexibility of the knee.
One fantastic movement that you could do to decompress the knee joint and to increase mobility of the knee is to do standing knee rotations.
Through the Tacfit Commando system, I learned this and many innovative movements to take care of our joints.
The standing knee rotations are great to get the knees ready for high impact movements such as lunges or running.
Also, it is great to cool your legs down after a great workout.
Here is how you do it: * Stand with your feet close together but not touching together- about less than shoulder width apart.
* Crouch down slightly and place your hands on top of your knees.
* Keep your feet on the ground as you rotate your knees from right to left.
* You can slightly raise the inner part of your foot and keep the outer part planted as you rotate your knees in a circular and smooth motion.
* You can feel your knee decompressing (and cracking a bit) when you do the movement.
As long as the pain (if there is any) is less than a three (on a scale of 10 where 10 is the most painful), then you should proceed with the movement.
* You can inhale when your knees rotate inward and exhale when your knees rotate outward.
* You should do this for about thirty seconds or more.
Then, you should change direction of your rotation and do the movement for thirty seconds or more.
This is a total of a minute for the entire standing knee rotation stretch.
* Your knees will feel great and ready for your leg exercises.
The standing knee rotation is a great ballistic stretch that decompresses your knee joint.
You should incorporate this movement into your stretch routine.
As you progress through your exercise program, you have to take care of your knees so that they can take care of you.
Because your knees take a lot of shock and stress from exercise, you have to make sure that you properly warm them up and properly cool them down by decompressing them on a regular basis.
The knee joint itself is a complex joint.
It is easy to overlook taking care of the knees because you cannot stretch them like your hamstring or quadriceps.
Instead, you need to mobilize and flex the joint to ensure increased mobility and flexibility of the knee.
One fantastic movement that you could do to decompress the knee joint and to increase mobility of the knee is to do standing knee rotations.
Through the Tacfit Commando system, I learned this and many innovative movements to take care of our joints.
The standing knee rotations are great to get the knees ready for high impact movements such as lunges or running.
Also, it is great to cool your legs down after a great workout.
Here is how you do it: * Stand with your feet close together but not touching together- about less than shoulder width apart.
* Crouch down slightly and place your hands on top of your knees.
* Keep your feet on the ground as you rotate your knees from right to left.
* You can slightly raise the inner part of your foot and keep the outer part planted as you rotate your knees in a circular and smooth motion.
* You can feel your knee decompressing (and cracking a bit) when you do the movement.
As long as the pain (if there is any) is less than a three (on a scale of 10 where 10 is the most painful), then you should proceed with the movement.
* You can inhale when your knees rotate inward and exhale when your knees rotate outward.
* You should do this for about thirty seconds or more.
Then, you should change direction of your rotation and do the movement for thirty seconds or more.
This is a total of a minute for the entire standing knee rotation stretch.
* Your knees will feel great and ready for your leg exercises.
The standing knee rotation is a great ballistic stretch that decompresses your knee joint.
You should incorporate this movement into your stretch routine.
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