Essential exercises for robust and healthy knees, according to a trainer, are reportedly indispensable
Tailored Fit PT, a well-known fitness brand, has developed a 7-minute knee mobility routine designed to promote joint health, particularly for the knees. This routine is part of a broader bodyweight mobility sequence aimed at reducing joint stiffness and pain, improving movement quality, and supporting strong knees.
The routine requires minimal equipment: a small pillow for knee support and a sofa or weight bench for certain exercises. This makes it accessible and easy to perform regularly. While the exact named exercises in the Tailored Fit PT routine are not explicitly listed, the sequence emphasizes bodyweight exercises that promote mobility, joint movement, and muscle activation around weight-bearing joints like the knee.
Performing the Routine Safely
To ensure safety, perform exercises for approximately 45 seconds on each side where applicable. Complete two to three rounds of the full routine for best results. Use a pillow to support your knee during exercises to avoid undue stress. Use a stable surface (sofa or bench) for support during some movements. If unsure about technique, follow video guidance from Tailored Fit PT founders Coach Milad and Ryan.
Incorporate the routine three times a week to maintain healthy knee mobility. Warm up gently to prepare the knee joint, maintain good form to avoid placing excess stress on knee ligaments or cartilage, and avoid pain during exercises; discomfort is normal but sharp pain signals to stop. Keep movements slow and controlled, focusing on the range of motion rather than speed. If swelling, redness, severe pain, or instability occurs, consult a healthcare professional before continuing.
Related Knee Mobility and Strengthening Exercises
Related knee mobility and strengthening exercises commonly recommended by experts include Split Stance Isometric Knee Holds, Terminal Knee Extensions (TKEs), Leg Raises, Step-ups, and Seated Knee Extensions. These exercises are targeted to strengthen muscles around the knee for stability and reduced discomfort.
Safety Tips for Performing Knee Mobility Exercises
- Maintain good form to avoid placing excess stress on knee ligaments or cartilage.
- Avoid pain during exercises; discomfort is normal but sharp pain signals to stop.
- Keep movements slow and controlled, focusing on the range of motion rather than speed.
- If swelling, redness, severe pain, or instability occurs, consult a healthcare professional before continuing.
In summary, Tailored Fit PT’s knee mobility routine is a simple yet effective way to maintain healthy knees through regular practice and proper technique. By incorporating this routine into your fitness regimen, you can support the health of your knees, enabling you to squat, run, and jump without pain.
The 7-minute knee mobility routine by Tailored Fit PT is not only focused on promoting joint health for the knees but also includes exercises that emphasize mobility, joint movement, and muscle activation around weight-bearing joints like the knee. To ensure safety, incorporate the routine three times a week, perform each exercise for approximately 45 seconds on each side, complete two to three rounds of the full routine, and use a pillow for knee support during exercises. Additionally, related knee mobility and strengthening exercises, such as Split Stance Isometric Knee Holds, Terminal Knee Extensions, Leg Raises, Step-ups, and Seated Knee Extensions, can be included in your health and wellness or fitness and exercise routine to further support strong knees and reduced discomfort.
