28 VMO / KNEE Strengthening Hydrotherapy Pool Exercises

welcome back to active chiropractic guys

and today I want to show you some

exercises you can do for your knees in

the pool now if you're going for

osteoarthritis or you can go for surgery

or if you already had surgery even if

you're pregnant these exercise will be

fantastic for you because you've got

buoyancy got dynamic resistance and

you've got hydrostatic pressure as well

now born si is when you walk in the

water even if you're at waist level

fifty percent of your body weight is

actually taken off because there's

pressure from the water pushing you up

now dynamic resistance is the resistance

of water when it presses against you

when you move and it can also strengthen

your body up and your joints and

hydrostatic pressure is the pressure of

the water against your joints they're

pushing against the skin on your joints

so limits lactic acid build up and also

limits inflammatory process of the

osteoarthritis if you have

osteoarthritis now I did these exercises

and I actually pulled up a little bit

salt so I can imagine you guys would get

a little bit sore as well let's start

with the easiest exercise oh this is

pretty self-explanatory if you're having

trouble doing this especially if you

just had surgery just use the side of

the port to help you this will build

proprioception mobility in the joints

and strengthen your joints as well even

reduce pain and the inflammatory process

in our forest pull walking backwards

this will mainly work the knee knee

extension which is fantastic for VMO is

strengthening I highly recommend this if

you've got osteoarthritis and you need

rehab side walking this is very similar

to the previous exercises however you're

mainly working on that outside of the

knee and the inside of the knee as well

which is very important to keep knee

stability and very important to

strengthen as well remember to go back

and forth I wasn't going to start with

the pool to help assist you especially

if you just had surgery jogging on the

spot or knee raises this will create

motion your knees and blood flowing to

your joints as well

the act of bending and extending your

knees will do that and the bonus of

water will lessen the impact on your

joints static squats

you're basically doing the squat

position having your feet shoulder width

apart and try and lower yourself as low

as possible until your thighs are

parallel to the pool floor hold this

position for about thirty Seconds to a

minute and focus on VMO contraction

which is the muscle just above your knee

on your inner thigh this will give you

stability and strengthen your knee

joints all the great squats

assume the same position is the pervy

exercise and try to squat below parallel

and then push yourself up and if you

can't go parallel just

as low as possible and if you're too

short just do it on top of the step-up

box instead this way your head won't go

underwater leg extensions these work on

both legs the one that keeps your

balance will gain strength and stability

make sure you concentrate on activating

your VMO muscle we can leg extended the

leg that is extended will be

strengthened and create some active

mobilization of the need especially in

this position because your hair drinks

will be stretched as well when you

extend your knee out make sure you

activate your VMO muscle this will

strengthen your knees and create an

active mobilization of the need that

igneous tensions this is definitely a

tough one and we'll test your

flexibility we'll work on your

hamstrings and strengthen your VMO try

to kick a leg straight out and your

knees locked in and if you're really up

to the challenge lean against the wall

keep your back straight this will create

more of a stretch in your hamstrings

stepping lunges so these are a bit like

static lunges but you step with one foot

after the other and your lunge each time

try to have each knee bent and 90

degrees so build up your knee strength

VMO instability and mobility as well

that are all lower limb stretch standing

against the wall with the opposite hand

grab the opposite foot try to keep your

legs straight as possible

if you're having trouble keeping your

knee straight this is an indication that

you need to work on your hamstrings and

your ITB and the TfL muscle on your

lateral side on the outside of your leg

gradually work towards your whole leg

being straight this mainly works on the

flexibility of the knee and it's

fantastic for post-surgery noodle

stepping make sure the noodle is evenly

balanced on one foot then push the

noodle down concentrate on contracting

your VMO muscle zu strengthen your knees

and create mobility again in the injured

knee we'll also work on the balancing

knee as well for example proprioception

and strengthening you don't need

extensions have the needle evenly

balanced around your furthest part of

your shin whilst having your other leg

nice and straight and supporting you now

kick your bent leg forward almost

through point that it will go straight

and then we tracked it back into a bent

position concentrate on working your

inner quadriceps

once again this works on your VMO

muscles and your mobility as well knee

pendulum swings first try with the bent

knee and when you're ready use a

straight leg make sure the noodle is

well balanced under your foot and the

resistance the water will work against

your ligaments on your name allowing you

to focus on the muscles that will

stabilize the neck so it's from side to

side do about 20 of these box steps use

the syncable box use one foot to lead

and step onto the box with the other one

following then step over again with the

same foot then do this backwards an

easier way to do this is simply just

step up on the box and back down

remember to use both

eggs this will work on your VMO and the

stabilizing muscles in your knee box

side taps by tapping on the side of box

it will assist you getting up on the box

this exercise once again will allow you

to build need ability and knee

strengthen the inner and outer side of

the knee standing on the wobble board

just stand on the wobble board or pad

with your legs straight and your knees

locked in make sure you activate and

concentrate on contracting your VMO

muscle which is the muscle just above

your knee on the inner thigh try to keep

balance for thirty Seconds to a minute

this will work on proprioception

stability and a little bit of strength

one leg squat this is pretty hard to do

so leave the last balance on one leg and

the other leg in front of you and down

until your thigh is almost parallel to

the port floor if you can't do this just

go as low as possible and push back up

again contracting your VMO and your

glutes as well this transition D string

and balance and if you have to challenge

try to keep that leg nice and straight

in front of you and point your toes you

can track your other VMO on there

straightening spots on the wobble pad

stand on the wobble pad and try to squat

to the point where your thighs are

almost parallel to the floor and once

again if you can't just go as low as

possible this will work on

proprioception stability and strength

this is fantastic for post surgery or

knee injuries one-legged squats on the

wobble board do this exercise last since

it's very hard try to keep one leg in

front of you we can knee locked out and

nice and straight whilst on the wobble

board try to squat as low as possible

remember the contract the VMO muscle

this will strengthen the VMO muscle on

each knee and the hamstring flexibility

on the straight leg and it will

definitely challenge your proprioception

on the bending knee clipper exercise is

probably the hardest exercise above them

all let's start with flipper walking

just walk with the flippers up and down

the pool once or twice and the

resistance of the pool work against your

knees and remember focus using your VMO

muscles try walking backwards as well as

these both will work on the strength of

your knees proprioception and stability

keep board with the flippers the keep

board will allow you to stay afloat

hold and keep bone in front of you and

start kicking this is kind of like a

repetitive leg extension exercise when

you're ready try doing it backwards

remember the contract your VMO and your


so straighten your legs straight out

with every kick this exercise will gain

muscle and mobility in your knees once

these are too easy for you try to do it

without flippers then without flippers

and a kick board as well treading water

with flippers this exercise is very hard

we requires you to kick yourself to

propel yourself into the surface of the

water you're also required to use your

arms to keep balance by pushing the

water back

for do this for 30 seconds to a minute

three to four times these will work on

your mobility of your knees you'll call

your buttock your VMO and your

hamstrings as well

flipper kicks with your back against the

wall isn't incredibly tough on the knees

since you're actually not moving

anywhere and the force of the wall will

work against your needs as well

remember the concentrate on working on

your VMO and contracting those

quadriceps try to do this slow now first

and do it fast later on otherwise you'll

tire yourself out if this is too hard

for you face the wall have your hands

against the side of the pool and then

keep the cords the wall instead noodle

bicycle kicks depending how heavy you

are you can use one two or three noodles

to sit on to keep your float once your

balance slightly lean back and kick your

legs out in front of you you'll slowly

move backwards in the muck contract your

VMO muscle which is the inner upper part

of your knee do one or two laps noodle

walking balance each noodle and bottom

your foot and start walking try walking

backwards as well remember to push the

noodle down with each step contracting

the VMO muscle this will work on the

strength of your knees proprioception

and stability as well noodle side

walking this is very similar to the

previous exercise you can use the line

on the bottom of the pool or the side of

the pool to guide you along the way

remember to walk back and forth from

different sides this will work on the

inner thighs and the outer thigh muscles

which is very important to keep

stabilization of the name especially

pre-surgery or post-surgery or even

after injury pool noodle back kicking

use two or three pools wrap around you

and lean back so we'll help you keep it

float watch your balance start kicking

try to extend your leg as much as

possible with every kick is a work on

mobility and your VMO must do one or two


guys remember to check out my other pool

video and also my other VMO exercise

video as well and remember support my

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below if you have any questions or tell

me what you like about this video I'll

see you guys in the next one