The Problem:

Most knee problems start with asymmetrical sitting. We typically cross one leg over the other and or sit shifted to one pelvis more than the other when sitting. This carries over into a bias to that same leg when standing. Over time this can progress into faulty loading patterns through the hip and knee on the side opposite the bias. You cannot address this with squats alone. A long-term treatment plan should start with restoring more symmetrical sitting and standing.

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The Solution:

If the foundation of the problem is collapsed posture, you must condition yourself to sit and stand symmetrically. This should require that your lower body conditioning workouts include backward lunges to address the weaker hip and knee independent of the stronger. A backward lunge ensures you stay within a range of motion at the knee that does not stress the patellar tendon. A backward lunge also allows you to maintain Chest Lift^® and Head Nod^® posture throughout the lunge. This is the only way you can restore symmetrical loading through the low back, hips and knees. It also breaks faulty loading patterns in the neck.

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A good lunge program should have 6 levels of progression minimally to allow your musculoskeletal system sufficient time to condition itself for healthy lunge strengthening. We suggest starting with assisted lunges using a foam roller next to your front foot for balance support. We also suggest using a dowel stick to provide feedback on whether you are keeping your skull, rib cage and pelvis in neutral throughout your lunge.

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Never squat with forward head posture!

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Let’s Break it Down:

1.   Get into a standing split over the width of your exercise mat and position your front foot off the mat and your back foot off the mat. If you are shorter than 5 feet you should have your front heel on the mat and your back toes on the mat.

Schedule an Exercise Mat Fitting so we can help you mark your exercise mat for proper hand and foot positioning during planks, squats and lunges.  

2.   Your pelvis should be angles 45 degrees forward, bow at the rib cage to get low back in neutral alignment.  

3.   Get your upper back into neutral by getting into Chest Lift^® and Head Nod^® posture.

4.   Bend your back knee a little more than your front knee so that you lunge back and down.  

5.   Keep an inward spiral on both feet to that the weight bearing through your big toes and little toes is equal. In other words, maintain an Inward Spiral^® of the hips throughout each lunge.

6.   Only lunge down as far as you can maintain Chest Lift^® and Head Nod^® posture.

This is a backward lunge maintaining neutral spine alignment to ensure symmetrical loading through the low back, hips and knees.  Don’t worry how far you lunge initially; your lunge depth will come with practice. Perform 3 sets of 8 repetitions 2-3 times a week.

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Summary:

Conditioning yourself to perform healthy lunges a few timesa week is an essential part of any functional fitness program. Restoring your ability to sit and stand symmetrically should be the first physical wellness milestone you achieve to address the primary reason we develop weaknesses in our hips and knees overtime.  

We developed the Healthy Posture System to provide you with all the video resources to safely restore your ability to function from neutral spine alignment. There are many strategies you will learn as you progress through the program to help you keep your upper back stacked throughout theday. At level 4 of the program, you will be asked to add online coaching to your subscription to ensure you learn themore difficult exercises without faulty loading.

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