Unser Geheimnis für schmerzfreie Knie (aufgedeckt) 🦵

Every time I realize how many people have pain in their knees, especially the older they get, the more I get really nervous. And I feel somehow totally challenged to tell you the secret. The simple secret, yes. A big word about three exercises that lead to and help you to be able to do something yourself when you have knee pain. And said is much or fast, we have to do it so we can find out if it works. So join in. You actually only need a slightly softer floor for the first time, maybe a harder bed, somewhere you can lie on with your stomach. And now it's about the following. You lie down now and now you try to grab your foot after you have pulled it towards your buttocks. And when you get to it, you grab it at the front of the toes, press your bar, your right ... By the way, we are now practicing, I forgot to say, for the right leg, for the right knee. If you have a problem on the left, yes, then of course you do it on the left side right away. If you have both problems, then you do it once like this and once like this, yes. Let the video run twice, so to speak. And now you keep pulling it and now you notice that it pulls in the knee, it pulls in the thigh, it pulls up to the bar. What it comes down to is that you absolutely leave your bar close to the ground. That is super, super important, yes. And that's why you first pull your bar against the ground. And part two, so to speak, is always that you pull your foot further and further towards your buttocks. You breathe nicely. Oh, what I forgot to say. If you don't get it right, then you would have to bend your leg a little first. And then you usually get it. You can grab your leg like this and then at some point you are on your foot and you can do the exercise like this. And now we go into the sequence, yes. So now, as always, you got it, that you lie like this and concentrate on the bar being close to the ground. And now you pull as you notice that it works, your foot always a little further towards the buttocks. You breathe nicely. Notice how the muscles and the fascia respond. And now we want to intensify the whole thing a little bit, yes. Now you stretch your leg. So that means, to put it better, you want to stretch it, but you hold it tight with your hand. And that's why it won't work. Let go of the tension again, let go and pull it a little further. And then again, you stretch against the holding hand again, then you let go and go further into the stretch. And again, you stretch against the holding hand, let go and go further into the stretch and slowly come out again. And please write a comment on how it was with the grip. Did you find it difficult, did you not find it difficult, how did you do it? And then you come up. And now we turn the whole thing around. Now we have freed the front for your understanding. Because we know from a lot of experience, from long experience, that the pain in your knee is usually caused by the muscles being too short and too tight here. We have now cleaned that up a bit on the front side, yes. Now it goes on to the back side. You stretch your mid-open leg. For me, it's the right one now. You stretch it through, hold on to the other leg, and also try to take your foot as far back as possible. Then you notice that the calf comes into play from the stretching tension, yes. And the more it stretches, the better it is. You can put it that way, yes. The more you stretch, the better the effect. And then you pull yourself forward on your left knee. And now you notice the stretch in the right kneecap, above all. That's where the tight fit is, yes. You pull yourself in more and more. Breathe nicely. And look forward to the feeling after the exercise. Nice and relaxed, stretching in more and more. If you like the exercise, especially if you have a good effect, then it would of course be great if you liked this video, yes. Thumbs up. The more thumbs up, the better. Because then it spreads more. And we want people to notice that you can do something yourself. Keep breathing in, breathe out, keep breathing in. And now you press against the ground with your heel as if you wanted to bend your knee, yes. As if you wanted to bend your leg down into the ground, which of course is not possible. And then you notice the tension in the back, then you let go and pull yourself forward. And again, you press in again, really press, press, press. Without the kneecap lifting, that must not happen. Let go again and go in further. You can do the test again, are you getting there in the meantime or not? Yes, always a little more, a little more every day. Yes, keep going in. And again, you press against the ground with your heel, let go again and go more into the stretch. And tense again, easy further in, you slowly come out again. Just so by the way, we have so many knee pain videos. Take a look here to see if you can find any that you like. Now we come to the third exercise. The third secret, so to speak, is also important. Now we've done the whole leg backwards. But now let's focus again on the area of ​​the calf. Why is the calf so important for knee pain? Because we always sit in a bent leg on the chair, yes. And the calf, the big muscle, goes over the kneecap, back here. And that's why every sitting is a calf shortening. And that's the secret, to know that, let's just go to the wall now. Look for a wall or go in front of a table or something. Put the leg where you have the knee problem so far back that you, that's very stretched in the knee. If you now bend a little in the left leg and strengthen the stretch, then you notice, below the right kneecap, you notice a super strong pull. And now you go in slowly, more and more, and are already happy. Because from experience we know, the chance is super, super high, that afterwards you have the feeling that you have built in a new knee. Yes, keep going in and you notice this stretch. But greet her, think she's good. She must not be exaggerated, right? It just has to be a well-being pain, but a clear one. And work your way in there. The effect is, I just wanted to say, overwhelming, yes. But the opposite would be the case. Is knee-stabilizing. You will be able to use your knee much better with high probability. Keep going in. So, and now, attention, there's a trick coming. Yes, a secret with a trick to it. Now you tense with your forefoot against the ground. Really tight counter-tension. And by leaning against the wall, you can do it with a lot of strength. You just have to make sure that the right knee stays really stretched. Let loose again and then you notice, oh, now I'm getting further into the stretch. And then you do it again. You press really hard against the ground. As if you wanted to push the wall away with your foot strength, so to speak. That could be the feeling. Press really hard, press, press. And then you let loose again and you go in again. And come out slowly. And now run back and forth for a moment. And promise me one thing. If your knee is lighter now, then write a really strong, positive comment. That's what I want from you now. But now I want to explain a little bit more. Namely, we had the exercise here where we were on the stomach. Pay attention now, it is important to understand. Yes. Sometimes you just can't get there. You can't get there. And if you now bend and then stretch again, it can often happen that you can't get the bar down far enough. And that's why you can do the following with an exercise loop. You take it like this and like this. Alternatively, you can also take a towel or a belt or something. And then you practically go into position. And look, basically very simple, but super, super effective. Now I just extended my arm. And when I have now extended my arm, I can concentrate on it. Down with the bar. Right down with the bar. And then I can keep pulling like this without lifting the bar. So I can get a wonderful stretch and the bar is really safe on the floor. That's one thing. Now I'm doing something else. And the more the knee is lowered and the more the knee is a little bit up, the better the effect, because the hip is already a bit overstretched. That's why we now place a knee saver under the knee. Yes, the name fits. Instead, you can also take a book or something and lie on it with your knee. But that's nice here, because it aligns nicely with the leg. Now again the bar down, really tight down, and then only start. And then you will also notice, when the knee is up, it is harder for you. We like harder falls, because then the effect is better. It just frees up more. These are lots of little additional secrets somehow. You will notice it when you practice what I do there. And now we go into the exercise for the hind leg. Now put your right leg, or whatever you want to practice, in front of you and stretch it out. And if you look closely, maybe you can show me, if you look closely, look, now it's lying up a bit. But if I stretch it out completely, you see how the heel lifts off the ground a bit. And now it's important, because then you can wonderfully take the corresponding wedge from a knee savior. This is now steplessly adjustable. Look, here I still have a distance. Now I go up a bit further. Kneecap must lie up, heel fully stretched out. Now it fits, yes. Now it's nicely fixed. And now I just go into a loop with my foot and pull the foot back. The heel is up, the kneecap is up, and the foot is fully under control now. And now I have a really intense, effective exercise, because now I can do a lot. Now I don't just push against the ground with the heel, which means that when the heel lifts off, the knee bends a bit. That's still great, but really perfect. And I'm such a perfectionist, I want the exercise to have the greatest effect with the smallest time commitment. And then I have created the position and the situation for it. Now the foot wants to go forward. I hold against it with the loop. The heel wants to go down and the back wants to go back. And in this flow of force that is built up here, the exercise becomes really efficient. Okay, and now I have something else in place. We had shown the exercise on the wall earlier. I'll show you now with the knee rescuer. The loop prevents the foot from slipping. You are looking for the right distance. You stretch your leg fully, go forward. And now you already have full stretch on the calf in this angle. The advantage is that the gravity is now fully effective, because the foot is not so far behind. You can already go into stretch with your body weight and also go against the wall. You don't necessarily have to have the wall. It would also be a chair where you just stabilize a bit. In any case, you can go into the stretch really massively. You notice it immediately. You can also put a book underneath it. Just try it out and you will notice what is happening. So, that was the secret for pain-free knees with the three exercises, with all the explanations. It goes through again and again. You will notice that it will do your knees super, super well with a high probability. We have more playlists for pain-free knees. Please click here. You subscribe to my channel down here. Please do so if you haven't subscribed to it already. Just share this information. Especially older people who can no longer go for a walk. That has to be abolished. We are committed to this with all our might. Be there. See you next time. Ciao!