關於 knee mobility exercises ，我們在網路上蒐集到這些相關的討論、資訊與評價

【運動】彈力帶斷了要丟嗎🤔

【彈力帶斷了？別急著丟！Part 2】
上一篇提到了硬舉或划船時斷掉彈力帶可以怎麼應用，這次來分享一些活動度開發及熱身時可以做的動作！彈力帶在這些動作裡可以增加阻力，尤其在動作範圍最大時阻力最強，可以加強末段的肌肉控制。斷掉彈力帶的長度及阻力都很適合做這些動作，可以在上肢訓練前加入這些熱身試試看喔！
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▶️側躺拉弓式(胸椎旋轉活動度)
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▶️單跪姿拉弓式(胸椎旋轉活動度)
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▶️肩繞環(肩關節活動度)
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▶️肩旋轉繞環(肩關節活動度)
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下次會來分享一些用斷掉彈力帶可以做的肩胛帶肌肉群啟動動作，很適合拿來當作投擲或過頭運動(排球、籃球、羽球、棒球等)前的熱身，歡迎大家追蹤！
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The broken mini bands can be used to do some upper body mobility exercises or warmups, increase the resistance of the movements, especially at the end range. Here are some examples：
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▶️Side lying thoracic rotation mobility
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▶️High knee thoracic rotation mobility
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▶️Shoulder mobility(front to back)
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▶️Shoulder mobility(side to side)
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I will share some scapular muscles warmups using the broken mini bands! Stay tuned!
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#mobility #shouldermobility #thoracicmobility #thoracicrotation #warmup

😞 d o w n 😞
You rarely hear me say this, but I felt quite down yesterday. I received my MRI results and discovered I have a meniscal tear. This increases the rate of knee degeneration, and also one of the causes for my knee pain. Without hesitation, the doctor said, “the only way to fix this is through surgery.” I was in shock as most people would imagine, and was reluctant to go through with this idea of going through an operation. I messaged a few people and decided to see a physio and other doctors for a second or even a third opinion. Luckily, I immediately got an appointment with Colin from @jointdynamics. He did a couple mobility and strengthening exercises with me and it alleviated my pain significantly. And I’ve also booked an appointment with another bone doctor to see if there are other non-intrusive solutions.
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Reminder to self: never jump to conclusions, there’s always a solution if you seek for it.
#wordswithwen
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About this pose: it’s harder than it looks :P
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🧘🏻‍♀️: #forearmcrow #yogawithwen #yogaeverywhere #yogainkorea
👚: #aloyoga @aloyoga @alolosangeles
📷: @vchowyoga
📍: Korea @seoul_korea

Split Squat Demonstration 箭步示範
A lot of people don't perform Split Squat properly. Today I'm going to demonstrate it to my followers.
Split Squat is a compound exercises and it is targeting your quads 四頭肌, glutes 臀大肌 and hamstrings 膕繩肌.

Normally I ask my new clients to do it properly from week 1-4. Then they are allowed to perform back squat.
Again, NOT everyone should do Back Squat, because everyone has different mobility. 基於柔韌性的關係，並不是每個人也適合作深蹲訓練。

However, if you cannot do #SQUAT, you better to fix your weak link - dorsi flexion (ankle mobility) & hip mobility.

Tip 1 - Move your knee beyond your toes 膝頭超越腳趾
Tip 2 - Tempo 3010 or 3110
Tip 3 - Make sure hamstrings touch your calves
Tip 4 - Stretch your HipFlexors at the bottom of ROM 伸展髖關節
Tip 5 - Abs tight and keep body upright/ slightly lean forward.
Tip 6 - Look Forward 向前望
Tip 7 - Toes pointing forward, front foot and back foot 雙腳腳趾向前
Tip 8 - Tip 1 KNEE BEYOND TOES
If someone challenge you that point, please do more research or he/she never lift heavy squat with ROM. Or He/She has poor mobility
Tip 9 - More practice! 多些訓練！
Tip 10 - If you have lower back injury, you should AVIOD BACK SQUAT. Do Split Squat instead. It's good for you.
Tip 11 - You can perform Dumbbells & Barbell Split Squat
Tip 12 - Lunges and Split Squat are different exercises. I would say Split Squat has more benefit for trainees.
Tip 13 - If your ankle mobility is poor, you can perform feet elevated Split Squat instead.
Tip 14 - If you are super strong and have a very good mobility, you can perform back feet elevated Split Squat.
Tip 15 - If you are athlete, you also can perform Front Barbell Split Squat.
*I will demonstrate different versions of Squat in the future.
#AskKenneth
Dream | Goal Setting | Progression | Consistency | Effort | Achievement | Self-improvement
如對網上訓練有興趣的話，請電郵致
If you are interested in Online Coaching, please email me ➡️[email protected]
www.trainerkenneth.com

this video is in collaboration with Dettol
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#清新蘆薈 #滴露香港 #滴露陪伴媽媽

^滴露消毒藥水清新蘆薈 :根據第三方實驗室進行的殺菌測試(2018), 測試細菌包括:金黃葡萄球菌、大腸桿菌、綠膿桿菌、白色念珠菌。
**根據美國第三方實驗室Microbac 2020年的體外研究報告，滴露松木消毒藥水及消毒藥水清新蘆薈能有效殺滅99.9%新型冠狀病毒 (試驗條件: EN14476:2013+A2:2019, 在1:50稀釋情況下接觸5分鐘)。實驗數據僅供參考。

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Why You Should Sit like a Japanese - Stretch the knees and ankles | Linora Low

Welcome back to another watch Linora in pain stretch video. This time my pain specialist buddy @aldrin_ho explains on these 3 different sitting positions to open up your knee and ankle joints. .

Benefits base on Japanese style of sitting aka Seiza :
Trains your core muscles (abdominal, back, etc.) Helps fix slouching posture.

Relieves lower back pain and stiff shoulders.

Helps with bowed legs.

Calms the heart and focuses the spirit.

Improves circulation across the body, promotes wakefulness, and increases concentration.
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Give these 3 japanese sitting positions a go to next time when you are in front of a screen or doing work. Happy "sitting". .
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