Body Mind and Soul Training

🔥 KNEE PAIN TRAINING SERIES – PART 2 🔥

Knee pain doesn't always mean you need to stop training. More often than not, you need to train smarter by improving strength, mobility, stability, and movement mechanics around the knee.

In this session, we focused on a combination of mobility, soft tissue work, strength, and low-impact conditioning:

✅ Jacob's Ladder – an excellent low-impact cardio option that challenges your fitness without excessive stress on the knees.

✅ Myofascial release with a foam roller – helping to reduce tension and improve tissue quality around the quads, IT band, calves, and glutes.

✅ Reverse walking on the treadmill– a fantastic exercise to strengthen the muscles that support the knee, particularly the VMO (inner quad), while improving joint function.

✅ Lateral weight slide into a lunge – targeting the inner thigh muscles and surrounding soft tissues to improve strength, mobility, and knee control in multiple planes of movement
✅ Reverse sled pull– one of my favourite exercises for building knee resilience, strengthening the quadriceps, and improving knee function with minimal joint impact.

✅ Side step-ups – developing lateral strength, balance, and stability, which are often overlooked in traditional training programmes.

✅ TRX-assisted pistol squats/single leg squat – improving single-leg strength, control, mobility, and confidence while allowing support where needed.

Remember, healthy knees require more than just strengthening the knee itself. Strong glutes, mobile hips, resilient soft tissues, and proper movement patterns all play a role.

💬 Are you struggling with knee pain when exercising, climbing stairs, running, or even walking?

📩 Message me "KNEE"and I'll help you identify what's contributing to your pain and give you some practical strategies to start feeling better.

❤️ Save this post for future reference.
🔖 Share it with someone dealing with knee pain.
👇 Let me know which exercise you want me to explain in more detail next.

ReverseSledPull TRXTraining PistolSquat FoamRolling MobilityTraining In

✋️STOP stretching your lower back all day.
Your back pain might actually come from weakness, poor posture, and sitting for HOURS working from home.

I’m Andreea — Personal Trainer & Clinical Hypnotherapist — and I help busy professionals get out of pain, lose weight, and regain energy without spending hours in the gym.

Try this lower back relief routine daily:

✔️ Lumbar extensions / cobra — 10 reps x3
(Don’t squeeze the glutes and don’t hold the position)

✔️ Cat Cow — 10 reps x3

✔️ Single leg bear plank — 8 reps x3

✔️ Single leg lowering with a 5-second count + full core engagement — 3 sets
OR bridges — 10 reps x3

✔️ Dead bug — 10 reps x3
(Keep arms at shoulder level)

✔️ Bird dog — 10 reps x3

Your body was NOT designed to sit all day.

Save this routine for later, send it to someone with back pain, and follow for expert fitness + mindset coaching that actually works.

DM me “RESET” if you want help fixing your posture, core strength, stress levels, and chronic pain naturally.

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