Bad Knees? Try these 3 exercises - no equipment needed!

Поділитися
Вставка
  • Опубліковано 28 лис 2019
  • Everyone’s that’s been training for a few years or played any sports has experienced knee pain at one point or another.
    But surely knee pain isn’t an inevitable phenomenon that can’t be avoided?
    I’m here to tell you that it is avoidable. If you’re smart about how you look after your knees you can happily lift and run your face off while knowing they won’t become a problem for you. If you get these 3 foundations in place, your knees will be forever thankful!
    ---------------------------------------------
    Like and Subscribe for training and mobility techniques every week! Feel free to ask me questions in the comments, or request any videos that you’d like to see!
    If you would like to learn more about my methods, check out my website: tommorrison.uk
    Find out more about our globally renowned Simplistic Mobility Method, designed to balance your body and keep you pain free here: tommorrison.uk/products/the-s...
    Or if you’re looking for a complete training program, one that shows you how to warm up correctly, teaches you core awareness, combines barbell and kettlebell strength sets effectively, uses bands for proper muscle activation and teaches you advanced skills using easy methods you need End Range Training: endrange.tommorrison.uk/purchase
    If you would like to see daily posts, follow me on:
    Facebook: / movementandmotion
    Instagram: / tom.morrison.training
    ---------------------------------------------
    Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
    His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
    See more from Tom:
    T-Nation: www.t-nation.com/all-articles...
    Boxrox: www.boxrox.com/author/tom-mor...
    #simplisticmobilitymethod #endrangetraining #tommorrison #movement #mobility #strength #flexibility #hips #shoulders #coaching #seminars #training #gym #weightlifting #snatch #clean #jerk #squat #heavy #yoga #retraining #rehab #prehab #joints #jointsnotmuscles #crossfit #fitness

КОМЕНТАРІ • 116

  • @magnificentmidlife
    @magnificentmidlife 4 роки тому +29

    I love your videos! Can you do a mobility for older bodies video/program? Not for gym goers necessarily. We really need this knowledge!

    • @TomMorrison
      @TomMorrison  4 роки тому +10

      Magnificent Midlife thanks so much!! Yes we already have! The Simplistic Mobility Method is suited to everyone and taught in a way that shows you how to progress all the exercises no matter how inflexible you are! We have people in their sixties doing it and feeling awesome! Maxine on this sales page is one of them!! Definitely sounds like you would love it!! It is what I use to assess all of my clients
      tommorrison.uk/the-simplistic-mobility-method

    • @MamaGenn
      @MamaGenn Рік тому +4

      Ya!!!! 60 and counting...or not counting anymore..lol

  • @apneagalapagos
    @apneagalapagos 4 роки тому +6

    thank you !! great tips and thank you also for the shoulder mobility exercises . I had issues with the overhead extension and now I feel less pain in my shoulders. keep on the good work. cheers

  • @grahamknight5321
    @grahamknight5321 2 місяці тому +1

    I'm in my late 60's and lift at a gym 5 times a week, I'm now realising how important mobility exercises are and have incorporated them into my warm up. Thank you and Jenni for posting these videos.

    • @TomMorrison
      @TomMorrison  2 місяці тому

      Fantastic! You’re so very welcome!

  • @faresshawash4950
    @faresshawash4950 3 роки тому

    Amazing! Thank You Sir !

  • @allisonmcknight1310
    @allisonmcknight1310 3 роки тому +2

    Subscribed and this guy is awesome and may be my new fitness advisor. Thanks for being here.

  • @cordellsenior9935
    @cordellsenior9935 6 місяців тому +1

    Love the clockwork drill. I've done something similar, less organized.

  • @sharonyogamoves4422
    @sharonyogamoves4422 Рік тому +3

    Excellent content as always! Thank you 🙏🏻 my elderly clients love/hate this toe strength stuff!

  • @paulc6597
    @paulc6597 3 роки тому +10

    Hi Tom, i had tight quads until i followed your instructions. It only took two weeks to sit on my heels. I have followed your instruction on other videos of yours and I keep getting great results. So glad I discovered you, you're an amazing person, great work you are doing.

    • @TomMorrison
      @TomMorrison  3 роки тому +1

      So happy to hear this!! Thankyou so much!

    • @k.5425
      @k.5425 3 роки тому

      Is it from this video or it's another video?

    • @TomMorrison
      @TomMorrison  3 роки тому +1

      @@k.5425 I think it would be the struggling to kneel video 😄

  • @zina6581
    @zina6581 8 місяців тому

    Thank you!

  • @diane4074
    @diane4074 Місяць тому

    omg I love you, thanks for this video

    • @TomMorrison
      @TomMorrison  Місяць тому

      You’re very welcome!! Good to check out our knee pain blog too!
      tommorrison.uk/blog/why-do-my-knees-hurt-3-steps-to-happy-knees

  • @finawatsonart
    @finawatsonart 4 роки тому +7

    Exactly what I need. I gave up sport in my late teens after starting to experience knee pain from age 14. At 47 I am now getting back into sport & agravating the knee pain, which never stopped despite doctors never finding the cause, was one of my concerns so this video is perfect timing

    • @TomMorrison
      @TomMorrison  4 роки тому +1

      Fiona Watson fantastic! Glad to hear you are keeping moving! How did you get on with the toe drill? It’s a weird one! 😄

    • @finawatsonart
      @finawatsonart 4 роки тому

      @@TomMorrison it is taking a bit of getting used, finding it challenging but guess that shows I need the exercise

    • @TomMorrison
      @TomMorrison  4 роки тому

      Fiona Watson yes! Definitely worthwhile mastering! 😄💪🏼

  • @brucesimms4862
    @brucesimms4862 2 роки тому

    Useful video. your stuff is well worth reviewing to see what I can incorporate. The lean back on your knees one is a yoga pose I used to be okay at. I think I could get it back if Im patient and I dont go too agressive. Cheers and thanks.

  • @stevem8955
    @stevem8955 3 роки тому +3

    I've been having knee pain for a few years and am I going to give these drills a try. Already I noticed I'm absolutely terrible at drills 1 and 3 and only semi terrible at drill 2. Thank you for the video, I'll let you know how I progress.

    • @TomMorrison
      @TomMorrison  3 роки тому +1

      Brilliant! We have a knee follow along too in our more recent vids! Would be worth a look!

  • @aronandreas
    @aronandreas 6 місяців тому

    Just love your videos..
    You are killing me in such an adorable way.

  • @MamaGenn
    @MamaGenn Рік тому

    I never thought about strong feet omg,,thank you for your great videos.
    Keep clapping!!

  • @JB-afc71
    @JB-afc71 8 місяців тому

    Great video thanks ❤

  • @entitiessoul
    @entitiessoul Рік тому +1

    Bro the beginning... already jaw dropped!

    • @TomMorrison
      @TomMorrison  Рік тому +1

      It’s weird isolated seeing it but it’s stuff that background dancers etc do all the time 😄 totally normal

    • @entitiessoul
      @entitiessoul Рік тому

      Well still it's amazing. I'm a bodybulider and what I heard is the bigger your VMO. The easiest wa to bullet proof your knees... idk if it's true but I train them a lot.

  • @jon040192
    @jon040192 Рік тому

    Great video! I'm curious, what about if you can sit on your heels but can't sit on the tops of your feet...?

  • @user-qu6bu9jd2n
    @user-qu6bu9jd2n 8 місяців тому +2

    What if you can’t sit on your heels?
    What can you do to work towards this? I can’t get near my heels

  • @FawlkesStudios
    @FawlkesStudios 2 місяці тому

    Best

  • @janenichols4261
    @janenichols4261 Місяць тому +1

    Jenn is always such a good example but for the shin stretch/hip flexor stretch (where she is sitting on her feet), her feet are turned inward when she is laying back (should be straight out) and her back is arched. I could get all the way to the floor if I arch my back but I always thought that was not good.

    • @TomMorrison
      @TomMorrison  Місяць тому +2

      yeah ideally you want your back fairly neutral to keep the stretch more in your quads & hips :)

  • @falayyou
    @falayyou 2 роки тому

    Thanks, I've always had this problem with left knee and right hip/groin and buttock. wonder if they're related.

  • @onelmstreet8839
    @onelmstreet8839 5 місяців тому

    I did this for years for fun and mobilety.. now I knew antother one do this😂 good Training Mr. Morris

  • @rafaelhernandez3889
    @rafaelhernandez3889 8 місяців тому

    So how do we strengthen our toes? Calf raises?

  • @davidring6845
    @davidring6845 Рік тому

    How long / reps for exercises 1 and 2 thanks

  • @ferdinandsolano4690
    @ferdinandsolano4690 11 місяців тому

    Tom,i had prepatellar bursitis on my right knee last year but now its healed already. The number two exercise sitting on my heel, i can do it before but because of bursitis which is already healed, my question is.....was it safe for me to do number two exercise sitting on my heel? Doing it slowly or not?

  • @murrayrothtard6072
    @murrayrothtard6072 4 місяці тому

    Holy foot cramp!!!

  • @joshuamartin6659
    @joshuamartin6659 4 місяці тому

    Your videos are the best, I've been getting better with my knees since watching your videos. I found one area that I've looked on your tube that I can't find answers. When I do one leg flat out and sitting on the other leg, I found that the back knee, on the inside has discomfort right at the crease of back knee. What stretch or what causes that discomfort?

    • @TomMorrison
      @TomMorrison  4 місяці тому

      Could just be something you need to build up tolerance with, have a small pillow under your leg for a week or two and see if it improves

  • @petersimon3066
    @petersimon3066 Рік тому

    So much for the start up of toes up and down, big toe yes little ones no.

  • @LethalLemonLime
    @LethalLemonLime 2 роки тому +1

    I have bad knees due to an injury and can do the second movement easily (butt to heels).

  • @sameerk12982
    @sameerk12982 Місяць тому

    Hello from India Tom.... Great video.... I am having locking effect sometimes on my right knee medially ....is there any fix for that? would be very helpful if you can suggest anything.... else I would have to stop my swimming routine.

    • @TomMorrison
      @TomMorrison  Місяць тому +1

      Our delicate knees follow along would be great to check out!

    • @sameerk12982
      @sameerk12982 Місяць тому

      @@TomMorrison thank you 🙏

  • @eddietheblasian2043
    @eddietheblasian2043 3 роки тому +1

    Any recommendations for post meniscus/knee repair surgery strengthening and further damage prevention?

    • @TomMorrison
      @TomMorrison  3 роки тому +2

      All of these plus have a balance element every training session you do, single leg deadlifts sprinting single leg drills all that good stuff!

    • @eddietheblasian2043
      @eddietheblasian2043 3 роки тому

      @@TomMorrison thank you for the quick response.

  • @kitgreen2879
    @kitgreen2879 Рік тому

    "...build yourself up over time"...OVER TIME! ACCIDENTAL PUN AWARD for you Tom ;)

  • @markboudreau1410
    @markboudreau1410 Рік тому

    Thanks so much, I do have knee pain! ( .....and stop calling me Shirley 😄) 👍🙏🙂

  • @dorothymaricic6380
    @dorothymaricic6380 11 місяців тому

    I can't even sit on the tops of my feet (even with one leg out), so i can't do this drill. Any tips for an exercise to help get me to the starting point?

  • @thebodykeepsthescore2828
    @thebodykeepsthescore2828 4 роки тому

    Thanks for the lunge variation.

    • @TomMorrison
      @TomMorrison  4 роки тому

      nevergymless lee very welcome! It’s one of my favourites!! 😄 how did you get on with the toe exercise??

    • @thebodykeepsthescore2828
      @thebodykeepsthescore2828 4 роки тому

      @@TomMorrison No probs on the toe exercise. I am aware of the importance of flexibility and mobility, being a boxer i can get incredibly tight with sore muscles to boot. Cheers!

    • @TomMorrison
      @TomMorrison  4 роки тому +1

      nevergymless lee oh yeah! Any shoulder opener exercise will be great for you!! Haha, really miss boxing! Not enough time for everything!

    • @thebodykeepsthescore2828
      @thebodykeepsthescore2828 4 роки тому

      @@TomMorrison Aye, tell me about it😉

  • @milanstanic6240
    @milanstanic6240 13 днів тому

    Does this work? Can somebody tell me their expirience. Preferable older than 50.

  • @1969Therose
    @1969Therose 3 роки тому

    I have Psoriatic arthritis in both my knees, the left worse than the right. Would these work for me?

    • @TomMorrison
      @TomMorrison  3 роки тому +1

      Would try them a little each day and see how you feel based on the day after! Would most likely take a few weeks to notice a difference!

  • @anergia2646
    @anergia2646 8 місяців тому

    I have no idea how to manage the 3 o’clock lunge 😩 help!

  • @arenuzzle6282
    @arenuzzle6282 3 роки тому

    great content will give clock work ago

    • @TomMorrison
      @TomMorrison  3 роки тому

      Thanks so much! We have a full clock work series in our playlists too! Would be worth checking out! 😄

  • @mrjackdog
    @mrjackdog 6 місяців тому +1

    Is the clock exercise a Feldenchrist technique?

    • @TomMorrison
      @TomMorrison  6 місяців тому

      It’s probably used by many systems I would say

    • @cartmansuperstar
      @cartmansuperstar 2 місяці тому +1

      Feldenkrais

    • @mrjackdog
      @mrjackdog 2 місяці тому

      @@cartmansuperstar I'm SO dyslexic, but I try not to make excuses. My mother actually introduced me to it as she was a voice instructor and found it quite useful. I've only attended a handful of classes.

    • @cartmansuperstar
      @cartmansuperstar 2 місяці тому

      @@mrjackdog sorry then.

  • @shanebaird543
    @shanebaird543 Рік тому

    I appreciate your video but I could do all of these things and still had issues. I found the knees over toes atg protocols did the trick. They progress into much more strength and flexibility than what these drills can achieve.

    • @TomMorrison
      @TomMorrison  Рік тому +2

      You found a full program more beneficial than a quick UA-cam video for beginners? Weird that 😂😂

    • @shanebaird543
      @shanebaird543 Рік тому

      @@TomMorrison fair enough!

  • @RaphaWasHere
    @RaphaWasHere 3 роки тому

    i try to swicht to a desk floor, for drawing and so, i spend some time in 90/90, cross legs and swich between legs and positions a lot, i have some knee pain in the left leg when i sit with that leg at the back or when i stand up, it is normal?

    • @TomMorrison
      @TomMorrison  3 роки тому +2

      Not normal no so definitely worth investing time into it! How are you getting on now?

    • @RaphaWasHere
      @RaphaWasHere 3 роки тому

      @@TomMorrison Hi, i`m preatty good actually thanks c:

  • @gregtuttle4622
    @gregtuttle4622 7 місяців тому

    Are all the videos/exercises you show like this one a part of the mobility course?

    • @TomMorrison
      @TomMorrison  7 місяців тому

      All the elements to improve them all and more are yes! Best place to start is SMM 😄

    • @gregtuttle4622
      @gregtuttle4622 7 місяців тому

      I'll sound cheap here. Will the program be on sale anytime soon during the holidays? I'm not really in a position right now to purchase another program, but I also don't want to follow your videos piecemeal. Also, thank you for your quick reply to my question above.

    • @TomMorrison
      @TomMorrison  7 місяців тому

      We have a black Friday sale coming up 😁 keep an eye on our website!

    • @gregtuttle4622
      @gregtuttle4622 7 місяців тому

      Decided to get the bundle last night.@@TomMorrison

    • @TomMorrison
      @TomMorrison  7 місяців тому

      Awesome! Let me know how your tests and first run through goes!!

  • @janetill1158
    @janetill1158 Рік тому

    It’s is my goal to get down and back up without putting a hand down, at mid 50’s I’m interested in improving and keeping my mobility

    • @TomMorrison
      @TomMorrison  Рік тому +1

      Make it a challenge daily to get up off the floor at least 10 times! You’ll be smashing it in no time!

  • @kb1qzh
    @kb1qzh Рік тому +1

    My feet cramp when I sit on my shins. Is that just a lack of flexibility?

    • @TomMorrison
      @TomMorrison  Рік тому +1

      Can be! Anything foot related this follow along is always great to do regularly
      ua-cam.com/video/n6ADu6pRJhQ/v-deo.html

    • @kb1qzh
      @kb1qzh Рік тому

      @@TomMorrison I hadn't sat like that regularly in years.
      Recently, I wanted to add sissy squats to my routine and and was going start with reverse Nordic curls/bodyweight leg extensions (whatever they're called)
      Got into position, feet cramped, then si much swearing 🤣

  • @kingconcookie
    @kingconcookie 8 місяців тому

    omfg I couldn't help a little squeal when you did that first knee drop thing, I think my knees would evaporate if I tried that 🤣🤣

    • @TomMorrison
      @TomMorrison  8 місяців тому

      Haha yeah it looks so freaky the first time you see it!

  • @hikerJohn
    @hikerJohn 5 місяців тому

    @ 3:08 . . My calves are to to large to do that but I can do 3:19
    @ 4:38 . . I thought 8 o'clock looked hard but three o'clock is way harder. Turns out that 8 o'clock is just a curtsy

  • @pinkiepinkster8395
    @pinkiepinkster8395 6 місяців тому

    I can't do any of these...git anything easier?

    • @TomMorrison
      @TomMorrison  6 місяців тому

      Yep! Try this one! ua-cam.com/video/2FNb-nSGDlE/v-deo.htmlsi=M6_MTirvpgcaf3JZ

  • @ToeMass123
    @ToeMass123 8 місяців тому

    👍👍👍👍

  • @Olivia-om3wc
    @Olivia-om3wc Місяць тому

    These are great if you haven’t already got a knee injury. No way I could do those with knee pain.

    • @TomMorrison
      @TomMorrison  Місяць тому

      We have a delicate knees follow along you should check out

  • @gennyc6900
    @gennyc6900 Рік тому

    Please!! More knee help. I still can't sit on my feet! My left inside knee is always aching. But no pain , I just can't sit back.

    • @TomMorrison
      @TomMorrison  Рік тому

      Search the clockwork hip drill, it’s a really good one to get things moving

  • @corinnahuwyler1904
    @corinnahuwyler1904 9 місяців тому

    I love ypur videos but to hard for my knees

    • @TomMorrison
      @TomMorrison  9 місяців тому

      This is a good one to read then!
      tommorrison.uk/blog/why-do-my-knees-hurt-3-steps-to-happy-knees

  • @joelsabi3038
    @joelsabi3038 8 місяців тому

    Everytime I wanna sit on my 'knees' my right knee makes me problems.
    It feels like smth is stuck in the way at the right back of my right knee, like there is something functioning not right. Only at the right knee, left knee works fine without a problem. Had surgery at the right knee and couldn't really use it for almost 2 years

    • @TomMorrison
      @TomMorrison  8 місяців тому

      Yes sounds like the surgery has had an impact on your knee! You could try giving this follow along a go:
      ua-cam.com/video/2FNb-nSGDlE/v-deo.htmlsi=XQcKttIo5t8GB4uS

    • @joelsabi3038
      @joelsabi3038 8 місяців тому

      @@TomMorrison gonna try it, thanks mate. Driving long board full on LSD when I was younger and fucking up my hip that way since I fell certainly didn't help at all. 😂

  • @ConstructiveMinds100
    @ConstructiveMinds100 2 роки тому

    💜💙💛

  • @MamaGenn
    @MamaGenn Рік тому +1

    My toes hurt so bad when i sit up on my heels, do my toes need to be strengthened? (Dumbest question in 2023..😂…but seriously,,will they break?…😢..)

    • @TomMorrison
      @TomMorrison  Рік тому

      Have you ever done these? 😄
      ua-cam.com/video/f7JNZsaePuQ/v-deo.html

    • @r8chlletters
      @r8chlletters 3 місяці тому +1

      I roll my feet on a ball every morning and night as well as do a full foot self massage, separating all my toes and these both help. Toe issues are often related to issues up the leg and into the hips. Good luck!

  • @markvieira746
    @markvieira746 4 місяці тому

    I think some people are just not able to separate big toe from other toes. Some people’s toes separate so all toes separate from the others.?? Either or

    • @TomMorrison
      @TomMorrison  4 місяці тому

      Everyone has the capacity to do it, just some find it much harder than others at first 😄

  • @CarlL1957
    @CarlL1957 7 місяців тому

    What shoes are you wearing? Are they barefoot shoes?

    • @TomMorrison
      @TomMorrison  7 місяців тому

      those ones are Reebok Nanos :D

    • @CarlL1957
      @CarlL1957 7 місяців тому

      @@TomMorrison thanks