Written Instructions:
Wall:
- Without shoes on, kneel on the floor with the front foot an inch or two away from a wall. Find that spot where you can just get your knee to the wall without the heel coming off that ground.
- Keeping the heel on the ground, lunge the knee forward and out towards the outside of your foot until the knee touches the wall (this is known as 11 O’clock), hold for 2 seconds, and return to neutral.
- Then lunge the knee straight forward until the knee touches the wall (this is known as 12 o’clock), hold for 2 seconds, and return to neutral.
- Lastly, lunge the knee inwards until the knee touches the wall (this is known as 1 o’clock), hold for 2 seconds, and return to neutral.
- The 3 different positions (11, 12 and 1 o’clock) is considered 1 set. Do 10 sets, once a day.
With Band:
- Place a heavy resistance band around the ankle at the very bottom.
- Attach the band to either something heavy behind you or you can simple stand on it.
- This exercise can be done standing or from a kneeling position.
- Keeping the heel on the ground, lunge the knee forward and out towards the outside of your foot until the knee touches the wall (this is known as 11 O’clock), hold for 2 seconds, and return to neutral.
- Then lunge the knee straight forward until the knee touches the wall (this is known as 12 o’clock), hold for 2 seconds, and return to neutral.
- Lastly, lunge the knee inwards until the knee touches the wall (this is known as 1 o’clock), hold for 2 seconds, and return to neutral.
- The 3 different positions (11, 12 and 1 o’clock) is considered 1 set. Do 10 sets, once per day.