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Better Knees

Help Yourself Feel & Move Better

If you tend to gather, watch, read, and consume information and struggle to work with the material consistently Better Knees has you covered. Things roll out in 3 parts over the course of 6 weeks. You have access to me via the comments and message section inside the program.

The tools in this program are unique. They are designed to stretch & strengthen your knees & mind. 

Before you decide to access the program and start using the tools inside you need to know it will disrupt your thoughts and beliefs about knees, and possibly much more.

You will begin to question things you've been cued to avoid.

You might even start to feel like a bit of a know it all when it comes to knees. 

Once you've learned how to create lasting results for yourself at home you'll spend your precious time and money doing things you love! And spend less money and time on gym memberships, personal training, massage, chiropractic, specialty equipment, and supports for knees. 

If you're over 35 and your knees are perfect & feel great, Better Knees is not for your kind, keep scrolling.

Still here? Great, keep reading.

  • Do you feel tightness and laxity in your knees during certain yoga poses, stretches, or exercises?

  • Do you ever catch yourself afraid or worried to do certain things because you aren't quite sure which movement might cause your knees to give out or swell?

  • Do you curtail or avoid certain movements and loads fearing they'll damage your knees?

  • Have you hit a wall doing the stuff you see on social media and the internet to solve your problem knees? 

  • Do you lack a process to tell whether you're getting stronger, more flexible, and more mobile?

If any of this sounds familiar Better Knees is what you've been searching for. It's the perfect at home, do it yourself self-care, stretching, strength, mobility, and mindset toolbox.

Better feeling and performing knees are possible.  

See you inside!
Buy now

Contents

Welcome

I've selected 4 movements I find helpful when experiencing achy, pinchy, sore, or tight hips. Often when something is sore we tend to hear - "rest it." 

If you have tried resting and not found it provides lasting relief I'm glad you found your way here. I find more often it is an under loading of the feet, legs, hips, and spine in specific ways which has our hips feel achy, pinchy, sore, or tight.

In terms of guidance regarding how many times and how often to do these. I recommend starting with watching and following along with each video. If the next day you feel like that was too much set a timer for 60 seconds as you do each explore each of the movements on each side. If you feel like it was too little set a timer for 90 seconds as you do each movement on each side.

Once you find your sweet spot in terms of how you feel the next day increase the time interval by 30 seconds following 6- 10 times consistently practicing within a two-week timeframe.
 
As you do these movements be curious and notice what you notice.
Read Me First
Read Me Second - Data And Knee Knowledge
Read Me Third- 3 Pillars Of Practice

Part 1 - Restore

In Part 1 - Restore, we start at the ground and move up restoring movement of the foot, shin, and thigh.

I recommend doing a pair of exercises for each area of the lower body every other day or every couple of days for the next 2-3 weeks.

Aim to do each video a minimum of 2x before beginning Part 2 of the program.

These can be done in addition to whatever you are currently doing for movement and exercise. 

If you notice some new fatigue scale back on whatever else you've been doing. Working with the 3 Pillars Of Practice reflecting on the questions asked with each movement requires physical & mental energy. 

Give yourself permission to go slow and build consistency.   
4 Minute Foot Self Massage
7 Minute Mid Foot Mobility
10 Minute Self Massage - Restore The Front Of The Shin Stuff
6 Minute Shin Mobility
13 Minute Self Massage Front Of The Thigh Stuff
11 Minute Thigh Mobility

Part 2 - Restore Some More & Connect

In Part 2 - Restore Some More & Connect, you'll restore & connect the movement of the foot, ankle, hip, pelvis & spine.

I recommend following along with a video every other day for the next 2 weeks.

Aim to do each video a minimum of 1x before beginning Part 3 of the program. You may want to pair "Sensing Foot" with each of the remaining 6 videos in this section and practice it prior to that day's video.  

These can be done in addition to whatever you are currently doing for movement and exercise. 

If you notice some new fatigue scale back on whatever else you've been doing. Working with the 3 Pillars Of Practice reflecting on the questions asked with each movement requires physical & mental energy. 

Give yourself permission to go slow and build consistency.   
The 3 Pillars Of Practice
10 Minute Useful & Usable Foot Tutorial Sensing Foot
5 Minute Useful & Usable Lower Body Tutorial Squatting With Sensing Feet
10 Minute Useful & Usable Lower Body Tutorial & Self Massage Of The Calves
15 Minute Useful & Usable Lower Body Tutorial - Loading the Feet, Ankles & Knees
10 Minute Useful & Usable Lower Body Tutorial An Internal Rotation Exploration
12 Minute Useful & Usable Lower Body Tutorial Connecting The Hip & Foot
13 Minute Useful & Usable Lower Body Tutorial Active Hip & Ankle & Sensing Foot

Part 3 - Connect & Strengthen

In Part 3 - Connect & Strengthen, you'll connect the movement of the foot, ankle, hip, pelvis & spine and begin to build strength. 

I recommend doing each video 1x over the course of the next 2 weeks. Space them out.

Once you've done each video a minimum of 1x you'll decide, based on what you notice during each one and how you feel the following day, how many repetitions and the amount of external load you'll use to start. If you want some help with this reach out to me via the message feature here or by email dawn@bitbybitbodyworks.com

Initially, you may need to scale back what you are already doing rather than adding these. Be sure you have enough rest and recovery time. The externally loaded movements in Part 3 should not be done more 2-3x a week. Splitting the moves into 2 practices and doing each group of movements 1x per week is a good place to start.

Keep the 3 Pillars Of Practice top of mind. 

  1. Practice Being A Scientist
    Notice what you notice. Notice if you make meaning of what you notice/observe. When you notice the meaning you make, pause, and breathe. 

    There is a concept in meditation called open monitoring it means to observe without judgment. 

    As you Practice Being A Scientist you will notice patterns emerge. 

  2. Practice Not Referring To Your Knee(s) as "Bad", "Weak" etc
    I'm not going to get all whoo hoo here. Although I could.  Consider how a pet, child, co-worker, or spouse would perform if they were constantly being thought of and referred to as bad, weak, hopeless, etc?

    Science and research findings prove how we talk to and think about things impact the thing!

    Dr. Masaru Emoto, a Japanese scientist revolutionized the idea that our thoughts and intentions impact the physical realm. Check out his research on the impact of prayer and intention on water. More research on actual knees is up next;).

  3. Practice Consistency
    If the goal is to have more flexible, strong, and mobile knees consistency with an element of mindfulness (Practice Pillar #1) is necessary to attain long term results.

    How you think about movement changes how movement is expressed (Practice Pillar #2). 

Give yourself permission to go slow and build strength through consistency.

Ready, let's MOVE!
9 Minute Useful & Usable Lower Body Tutorial Restoring Full Body Rotation
5 Minute Useful & Usable Lower Body Tutorial Walk The Line Waking Up The Feet
5 Minute Useful & Usable Lower Body Tutorials Butt Scratchers
6 Minute Useful & Usable Lower Body Tutorial Patrick Step Down
11 Minute Useful & Usable Lower Body Tutorial - Couch Stretch
6 Minute Useful & Usable Lower Body Tutorial Elevated Heel Squat
4 Minute Useful & Usable Lower Body Tutorial Tall Kneeling Forward Fold
4 Minute Useful & Usable Lower Body Tutorial Split Squat
4 Minute Useful & Usable Lower Body Tutorial Single Leg Deadlift
7 Minute Useful & Usable Spinal Tutorial Roll Down/Jefferson Curl