This routine is designed to strengthen and stabilize your knee joint, focusing on exercises for the quadriceps, hamstrings, and hip muscles. It includes six exercises progressing from isometric contractions to more dynamic movements, helping to improve knee strength, stability, and overall lower body function.

• Perform 3 times per week (e.g., Monday, Wednesday, Friday)
• Increase sets or repetitions as you progress

• Improved knee strength and stability
• Enhanced muscle control and coordination
• Better overall lower body function
• Potential reduction in knee pain

1. Quad Set (2:42): Simple, sustained contraction of the quadriceps muscle to increase strength and voluntary firing.

2. Straight Leg Raise (3:43): Adding hip flexion to the quad contraction to strengthen the knee.

3. Short Arc Quad (4:55): Adding slight flexion and contracting the quad into terminal extension to strengthen and mobilize the knee joint.

4. Bridges (5:59): Increase glute and hamstring strength without introducing potentially painful motion at the knee.

5. Sidelying Hip Abduction (7:10): Targets the most important hip muscle for knee health and biomechanics.

• 7-minute stretching routine for knees

• Jared's Recommended Foam Roller
• Jared's Extra Thick Home Workout Mat

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This 9-minute routine combines stretches and strengthening exercises led by a physical therapist to help alleviate lower back pain quickly and effectively.

• Alleviates lower back pain and tension
• Improves flexibility in the lower back, hips, and hamstrings
• Strengthens core and glute muscles
• Enhances overall lower back stability

Lower back pain is the most common complaint treated by physical therapists, with an estimated 80% of people experiencing significant lower back pain in their lifetime. This routine includes the same exercises given to patients as "homework" between therapy sessions.

The key to effectively treating lower back pain with conservative exercise is to stretch tight structures and strengthen weak ones. This routine focuses on stretching the hips and lower back while strengthening core stabilizer muscles.

➡️ Recommended Exercise Mat

1. Lumbar Rotation Stretches (0:35)
2. Piriformis Stretch (2:45)
3. Hamstring Stretch (4:45)
4. Posterior Pelvic Tilt (6:55)
5. Bridges (8:25)
6. Bird Dogs (9:25)

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This content is for general education and demonstration purposes only. It is not medical advice or a treatment plan. Do not use this content to self-diagnose or self-treat any health, medical, or physical condition. Consult with your healthcare professional before attempting any exercises or treatments.