I'm pretty happy with my recent Saturday night project. Some people might say I should get out more, others might say....no, I think it's best she stay home with her textas - but any way - here is the poster I made for a recent 'Save Your Knees, Build a Butt Workshop'.....
So what does that strange mixture of lines and baguettes really mean?
1. The top right red baguette shape represents the quadriceps muscles. The tighter they are, the more upward tension that pulls the patella (your knee cap) back into the joint space - grinding away on the soft tissue, increasing friction and inflammation. To release this pressure you need to stand with straight legs and relaxed knees. To achieve that let your hips slide back and feel the weight shift from your toes into your heels.
2. The red baguette on the bottom left represents your calf muscles. The Gastrocemius attaches from the lower leg to above the knee. There's a little black line there with an asterix to show you that attachment. It means that unless your leg is straight for at least some of your stretches that tension in the back of the knee never really gets released. As it shortens, it causes the shin to buckle forward, which keeps your quads tense all of the time. See part one for what happens when that happens.
3. One of the main alignment kinks I see in people is the pushing forward of the hips. So that the mid and front of your foot are bearing the brunt of holding you up (not to mention your knees, your poor old lower back and so on). It also means it's darn near impossible to have a straight leg and relaxed knee. See Part 1.
Okay Mel, I get the drift. Can you make that a bit shorter for daily life. You betcha!
We need to be standing most of the time with:
- Straight legs
- Relaxed knees (quads off)
- The weight back over the heels (so you might need to lose the heels.....bad shoe pun, sorry!)