Knee
Seated Tibial Rotation
Restore the small spin the lower leg is supposed to have so the kneecap can track instead of grind.
10 each way / side
Chair
Form stills · coming
Why we use it
The knee is not only a hinge. The lower leg is supposed to spin a little so the kneecap can track instead of grind.
Start here
Sit. Foot on the floor. Knee at about 90°. Keep the thigh still. Rotate the foot in and out as if turning a screwdriver with your heel.
How to
- 1Sit. Foot on the floor. Knee about 90°. Hands on the thigh so it cannot cheat.
- 2Rotate the foot in and out from the heel, like turning a screwdriver.
- 3Slow. Both directions. Compare sides. Stop at stiffness, not a pinch.
Feel for
Motion below the knee. The thigh stays still. A sticky direction is information.
Breathing
Easy. Do not brace.
Do this
- — Thigh quiet. The motion is below the knee.
- — Slow. Own both directions. Compare sides.
- — Stop at stiffness, not a pinch under the kneecap.
Common mistakes
- — The whole thigh turning. Rushing. Forcing a pop.
Regression · Progression
Easier: Smaller arc. Hands on the thigh to keep it still.
Harder: A little more knee bend, then the same spin in a light split stance.