Knee Sprain and Strain injuries – Side Step Lunge One Arm Overhead Press

Knee Sprain and Strain injuries – Side Step Lunge One Arm Overhead Press


Hold onto a 5 lb dumbbell with your right
hand. Engage your inner core muscles and keep your
posture in neutral. Do a side step lunge with your left foot to
the left side and keep your knee pointing forward and over your ankle while you bring
the dumbbell down towards that left foot. Push back up through your left foot and bring
your body weight over your right knee. As you flex your left hip, perform a 1-arm
shoulder press with the right arm. Make sure your knee stays in alignment with
your second toe, and over your ankle as you perform this exercise. Do 10 reps, 3 sets on each side. This exercise can help with progressive strengthening
and rehab of your injured knee. It can help you become functionally stronger
in jumping for Ultimate Frisbee like in skying the disc in those moments when you feel like
you need a dynamically stronger core. It can also help you with your 1-legged jumps
in volleyball, basketball, rock climbing, or any other jump and reach type of sports
or activities. If you have any pain or problems or injuries,
book in to see one of our Physiotherapists at INSYNC PHYSIO at either the Vancouver or
Burnaby locations.

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