Core Activation Progression with Knee Hinges

Hi, this is Dana Ranahan at Body Works Sports Physiotherapy in North Vancouver and today I’d like to show you an exercise as a progression to some of the core strengthening work that we’ve started on our website videos.

Today we’re going to work on adding some knee hinges and knee stirs to the exercise and I’m going to work into demonstrate first the knee hinges. So with our set up, we’re first going to lie down on our back, make sure we’re centred through our pelvis and through our shoulders and our rib cage is soft. We want to look at our foot position, bringing our feet in really close together at first and bringing the heals in towards the buttocks. To find our foot position, work on opening the toes and opening the heals so that the feet line up with the hips and your hips can feel soft. It helps to keep the hip flexors from doing too much work.

Now we’re going to use the same sequence that we have used before with breathing and core activation – thinking about breathing into the lateral rib cage and as you breathe out, softening the breast bone and engaging your core and floating one knee up towards the ceiling trying to maintain that core. Breathing in and as you breathe out, engage the core and lowering down in that same line of movement. Try to minimize the amount of movement at the pelvis and minimize the amount of pulling up through the abdominal muscles or hip flexor muscles. And we will repeat this on the other side. Breathing in, as you breathe out soften your chest, engage your core, and let the other leg come up to that 90 degree position. We’re looking for a 90 degrees at the hip, 90 degrees at the knee and 90 degrees at the ankle. Breathing in, as we breathe out engage our core and lowering back down to neutral.

With this exercise, we would work on repetition, trying to work on good movement patterning and good coordination of our core. Probably 10-15 repetitions each leg or until we reach fatigue.

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Thank you