00:00track in your knee flexion but you want to get a bit more range let's say 90 degrees
00:05and you're having a few problems with the actual stiffness of the joint if you've had swelling
00:10there for a week or two this joint will get really really tight and the capsule can see
00:16up a little bit and so when you bend your knee you get a bit of jamming now that's when
00:19the physio
00:20comes in and starts mobilizing your knee and gliding and helping your flexion now you guys
00:24can do that at home that's what i send people home with is this exercise if they're capable
00:29you do need to have a bit of mobility to be able to get your hands around and do that
00:34so
00:34if you can't do that as maybe this isn't for you but if you can get your hands around the
00:40front of
00:40your tibia here so not over your knee you got to come down onto your tibia so sort of below
00:44that
00:45tibial plateau and you need to bring your hip into a bit of flexion here so you've got a bit
00:50of
00:50leverage what you do is you're going to pull down with your arms like your biceps and your back
00:55to glide your tibia that way because that's where it moves when you bend your knee so when
01:01if i go from flexion so if i go from extension to flexion my tibia actually glides on my femur
01:07i'm going to assist that movement right so i want to come in the front there i'm going to
01:14from extension into flexion like that i'm going to pull down with my arms so i get quite a bit
01:24of force down through there and pull that tibia in an ap direction so in this position instead of
01:30pulling it down but i'm going on an anterior to posterior direction like that as i bend my knee
01:37now of course you can only go so far as your knee will flex but and you can also only
01:41go so far the
01:42pain will allow but this movement here is going to help glide that tibia you have to be quite forceful
01:48on the glide but you don't have to be forceful on the flexion so think of light on the flexion
01:54so
01:54light on the hamstring use a bit of gravity use a bit of hamstring to pull down
01:59light on that all right so you don't go and jam your knee but heavy on the pull so heavy
02:05down
02:06on the tibia there and then light on the flexion which is exactly what i do for patients in the
02:13clinic number four is one of my personal favorites what you'll need is a bench that you can elevate
02:19your foot up onto maybe you could use a sofa or a chair regardless it's going to be heavy enough
02:24to
02:24sort of put a bit of weight through step back with the other foot come forward so you can get
02:30your
02:30hand weight bearing on that one hand on there so you can see how i need about more than 90
02:37degrees
02:37already so for this stretch you've got to have at least a bit more than 90 degrees what you're aiming
02:41for is to get that last 130 right so i want to put a bit of weight through here put
02:48a bit of weight
02:48through there but most of my weight's going through the back leg so this there's no sort of weight
02:52down on the knees no body weight down on this what i use is my body weight to flex the
02:57knee so i'm going
02:59to slowly
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