30 min Yoga Stretches for Injured Knees
Here's my 30 min daily stretching routine to help heal my ACL tear and bone bruise
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Hey yogis, as many of you know on March 31st I had a trip and fall accident which resulted in a partial ACL tear, a bone bruise on my right knee cap and a bone bruise on my thumb/wrist. It's been a long journey to recovery but I'm getting better every day and in a few weeks I should be back to my regular practice! (This video was filmed about 2 weeks ago)
A huge part of my rehabilitation journey has been to diligently stretch and strengthen my knee every single day, no exceptions! I'm also in athletic therapy once or twice a week and see my doctor quite frequently.
PLEASE NOTE that it is EXTREMELY important that you consult with your health care team before copying what I'm doing! Knee injuries are VERY different from person to person so what I'm doing may not work for you.
That being said, here's my 30 minute stretching routine for injured knees. It mainly focuses on stretching out the quads, hamstrings and hip flexors which can become incredibly stiff and tight when our knees get injured.
Since I have a bone bruise I can't do any poses on hands and knees but if you're able to do it at home, I would recommend doing a low lunge with a quad stretch to really get into the knee! I have to use blocks and get a bit creative but the effect is pretty much the same.
To follow along with this routine you'll need two blocks and I'm also using yoga jellies. You can get jellies from Amazon here: https://amzn.to/2KNKCU2
Stretching is only half the journey when it comes to rehabilitation from a partial ACL tear. The other part is strengthening, which I also do every single day! I'll have that video up for you in a few weeks so stay tuned.
KNEE STRENGTHENING SEQUENCE: https://youtu.be/Kup_MmqZb5Q
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Thanks for watching,
Kassandra
✨ Website: http://www.yogawithkassandra.com
✨ Instagram: http://bit.ly/ywkinsta
✨ Facebook Group: http://bit.ly/ywkfbgroup
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INCLUDES:
🎥 30+ hours of video lessons and classes
📚 a copy of my book "Yin Yoga: Stretch The Mindful Way"
📖 an in-depth yin yoga teacher training manual
📋 a final quiz
🎓 a certificate of completion
⌛ 20 continuing education hours with Yoga Alliance
🙋♀️ teacher & community support
🙏 LIFETIME ACCESS TO NEW CONTENT
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Yoga with Kassandra - Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
Видео 30 min Yoga Stretches for Injured Knees канала Yoga with Kassandra
🌞FREE CHALLENGE 🌞 30 Days of Morning Yoga 👉 http://bit.ly/morning30days
✨NEW MOBILE APP 📲 450+ videos, calendars, journaling, programs & more ❤️http://bit.ly/ytmobileapp
👉 YOGA JELLIES👉 https://amzn.to/2KNKCU2
Hey yogis, as many of you know on March 31st I had a trip and fall accident which resulted in a partial ACL tear, a bone bruise on my right knee cap and a bone bruise on my thumb/wrist. It's been a long journey to recovery but I'm getting better every day and in a few weeks I should be back to my regular practice! (This video was filmed about 2 weeks ago)
A huge part of my rehabilitation journey has been to diligently stretch and strengthen my knee every single day, no exceptions! I'm also in athletic therapy once or twice a week and see my doctor quite frequently.
PLEASE NOTE that it is EXTREMELY important that you consult with your health care team before copying what I'm doing! Knee injuries are VERY different from person to person so what I'm doing may not work for you.
That being said, here's my 30 minute stretching routine for injured knees. It mainly focuses on stretching out the quads, hamstrings and hip flexors which can become incredibly stiff and tight when our knees get injured.
Since I have a bone bruise I can't do any poses on hands and knees but if you're able to do it at home, I would recommend doing a low lunge with a quad stretch to really get into the knee! I have to use blocks and get a bit creative but the effect is pretty much the same.
To follow along with this routine you'll need two blocks and I'm also using yoga jellies. You can get jellies from Amazon here: https://amzn.to/2KNKCU2
Stretching is only half the journey when it comes to rehabilitation from a partial ACL tear. The other part is strengthening, which I also do every single day! I'll have that video up for you in a few weeks so stay tuned.
KNEE STRENGTHENING SEQUENCE: https://youtu.be/Kup_MmqZb5Q
✅ SUBSCRIBE TO SUPPORT FREE YOGA ON THE INTERNET http://bit.ly/ywkassandra
🔔 Don’t forget to click on the bell to turn on post notifications!
Thanks for watching,
Kassandra
✨ Website: http://www.yogawithkassandra.com
✨ Instagram: http://bit.ly/ywkinsta
✨ Facebook Group: http://bit.ly/ywkfbgroup
📱 NEW MOBILE APP 📱 Stream or download more than 450+ classes, use the in-app calendar to track and schedule classes, new exclusive challenges, classes and programs added every month ❤️ FREE TO DOWNLOAD ❤️ http://bit.ly/ytmobileapp
👇🔹🔹🔹 ONLINE YOGA PROGRAMS🔹🔹🔹 👇
🌙 Lunar Yoga Series http://bit.ly/applunar
🌈 Vin to Yin Chakra Series http://bit.ly/vinyinchakra
💗 Yin Yoga & Affirmations http://bit.ly/affyoga
😴 Yoga for Insomnia http://bit.ly/sleepfastyoga
💪 14-Day Yin & Yang Yoga Challenge http://bit.ly/14dayyinyang
🧘 Advanced Chakra Meditation http://bit.ly/medchakra
⚽ Therapy Ball Mobility http://bit.ly/tuneupyoga
😍 Gentle Yoga for Beginners http://bit.ly/gentleyogabeg
📅 7 Day Morning Yoga Series http://bit.ly/morningseries
🙏🏼 Meditation for Beginners http://bit.ly/meditationbeg
🔹🔹🔹👇 YIN YOGA TEACHER TRAINING 👇🔹🔹🔹
Want to teach Yin Yoga? Get certified with my online 30 hour yin yoga teacher training. ❤️ Yoga Alliance approved! 👉 https://bit.ly/yinyttkass
INCLUDES:
🎥 30+ hours of video lessons and classes
📚 a copy of my book "Yin Yoga: Stretch The Mindful Way"
📖 an in-depth yin yoga teacher training manual
📋 a final quiz
🎓 a certificate of completion
⌛ 20 continuing education hours with Yoga Alliance
🙋♀️ teacher & community support
🙏 LIFETIME ACCESS TO NEW CONTENT
LEARN MORE 👉 https://bit.ly/yinyttkass
🔹🔹🔹🔹🔹👇 PLAYLISTS 👇🔹🔹🔹🔹🔹
✨ Browse by Yoga Style: http://bit.ly/ywkstyle
✨ Browse by Focus & Body Part: http://bit.ly/ywkfocus
✨ Browse by Class Length: http://bit.ly/ywklength
✨ Browse by Level: http://bit.ly/ywklevel
Yoga with Kassandra - Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
Видео 30 min Yoga Stretches for Injured Knees канала Yoga with Kassandra
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