Playlist 65 : Knee alignment and injury prevention
This playlist is a collection of videos that will work the muscles that support your knee and help you while you dance. This is a great exercise list to do if you are recovering from an injury of the knee and if you need a day off from dancing.
Please progress slowly through this playlist and progress exercises into 2 or 3 sets as you develop strength.
The last few videos are more reminders of how to progress through dynamic movement while keeping these muscles angaged.
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Wall sit basic
A wall sit is one of the best ways to learn to align your knees and remind them of where they need to track in movement. It also engages the necessary muscles to build strength in a squat safely.
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Quadruped to downward dog
This simple exercise activates the muscles of your quad and also helps in reminding you to engage your core while in a squat position. Focusing on both eccentric and concentric actions, this exercise is a safe way to build to a squat.
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Basic VMO extensions
This is a very safe rehabilitation exercise for your knee and activates one of the muscles that we tend to neglect.
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Banded engagement in a squat
This is a safe exercise for anyone to do to develop strength around the legs.
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Banded Abductor Walk
The abductor muscle engagement is very necessary for lunging and squatting. This is a great exercise for knee alignment.
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Wall sit variation: calf muscles
This variation adds a layer of difficulty as it demands the engagement and strength of a combination of muscles. Its a safe way to practice ankle stability while also demanding engagement from other necessary muscle groups.
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Quadruped with 3 point
This variation in a quadruped engages the quads isometrically, while also challenging your core. This is a very good exercise to build strength in the supporting muscles around your knees and also learn to engage your core while in a squat.
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Knee Alignment 2
Align your knees and stay safe. These videos will help you reinforce alignment and thus help you employ proper usage of the knee joint through movement. The videos will address common misnomers as well as small strengthening exercises that can be practised on days that you do not dance. Try to re...
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Knee Alignment 4
Align your knees and stay safe. These videos will help you reinforce alignment and thus help you employ proper usage of the knee joint through movement. The videos will address common misnomers as well as small strengthening exercises that can be practised on days that you do not dance. Try to re...
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Knee Alignment 6: Lunges and variations
This video will address knee alignment during a lunge, while adding variations that challenge the strength during movement.
Align your knees and stay safe. These videos will help you reinforce alignment and thus help you employ proper usage of the knee joint through movement. The videos will add...
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Knee Alignment 5: Squat with resistance band and chair
This video will address knee alignment during a squat, while simplifying the exercise for those who need to work slowly.
Align your knees and stay safe. These videos will help you reinforce alignment and thus help you employ proper usage of the knee joint through movement. The videos will addre...
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Knee Alignment 3
Align your knees and stay safe. These videos will help you reinforce alignment and thus help you employ proper usage of the knee joint through movement. The videos will address common misnomers as well as small strengthening exercises that can be practised on days that you do not dance. Try to re...
