Brandon Scott @NaturalMVMT Twitter profile

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Brandon Scott

@NaturalMVMT

18 days

Want a body that moves as smoothly at 60 as it did at 20? Bookmark this mobility routine... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

16 days

Want strong & resilient shoulders that are less prone to injury? Bookmark this thread & master these 3 movements... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

18 days

@atgexercise To recap: A) Calf stretch - 2 x 45-60 sec/leg B) Elephant Walks - 2 x 25-30 per leg C) Couch Stretch - 2 x 45-60 sec/leg D) Pigeon Push Up - 2 x 15-20 per leg E) Standing Pancake/Wall Groin Stretch - 2 x 45-60 sec F) ATG Split Squat Pulse - 2 x 25-30 per leg

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Brandon Scott

@NaturalMVMT

19 days

Struggling with knee pain? How's your strength & mobility behind your knees? Poor mobility & weakness behind your knees may be what's holding you back from getting out of knee pain. 5 exercises to go from stiff & weak to strong & mobile. 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

22 days

If you're over 30 and you're feeling stiff and old, it's not because you're old. It's because you're not doing these 5 exercises... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

18 days

B) Elephant Walks Dynamic stretch to target tight hamstrings. - The higher your hands the more gentle the stretch - The lower your hands the more intense the stretch 2 x 25-30 per leg

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Brandon Scott

@NaturalMVMT

18 days

A) Calf Stretch Slant board works wonders for this if you have one. - Can also use a dumbbell, weight plate, paver stone, really anything to elevate the front of your foot. - The more you lean forward the more intense the stretch. 2 x 45-60 sec per leg

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Brandon Scott

@NaturalMVMT

15 days

You've been dealing with knee pain for months. It's time to try something new. Bookmark & follow this thread to rebuild your knees... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

18 days

C) Couch Stretch Targets your quads & hip flexors. - If you find this stretch difficult start in a more forward leaning position to lessen the intensity. - Progress toward getting your shoulders to the wall. 2 x 45-60 sec per leg

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Brandon Scott

@NaturalMVMT

18 days

D) Pigeon Push Up Targets your outer hip. - Legs at 90/90 - Chest to thigh - Think about driving your thigh into the ground on the way up 2 x 15-20 per leg

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Brandon Scott

@NaturalMVMT

18 days

Ea) Standing Pancake Targets your inner hamstrings & thigh. - Stand with your legs as far apart as you comfortably can. - Hinge at the hips to feel a deep stretch in the target areas. - You can use your hands to assist you if needed. 2 x 45-60 sec

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Brandon Scott

@NaturalMVMT

18 days

F) ATG Split Squat Pulses Targets tight hips flexors. - Gently pulse in & out of the bottom position of the @atgexercise split squat - The higher your front foot the more gentle the stretch - The lower your front foot the more intense the stretch 2 x 20-25 per leg

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Brandon Scott

@NaturalMVMT

18 days

Eb) Wall Groin Stretch If the standing pancake is too intense try this variation for a more gentle approach. - Butt against the wall - Relax, deep belly breaths, & let gravity do the work 2 x 45-60 sec

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Brandon Scott

@NaturalMVMT

18 days

@atgexercise Thanks for reading! If you found this information helpful: - Follow @NaturalMVMT for more tips - Share this thread to help someone else😊

Brandon Scott

@NaturalMVMT

18 days

Want a body that moves as smoothly at 60 as it did at 20? Bookmark this mobility routine... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

9 months

The seated good morning is one of the most effective exercises for strengthening your low back, but should be started at a level that you can do pain free and with perfect form. Take a look at the following thread to see how to regress this powerful exercise. 1 of 5

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Brandon Scott

@NaturalMVMT

16 days

1a) External Rotations One of the best exercises you can do for healthy shoulders. Strengthens your rotator cuff for improved shoulder stability. Improved stability = stronger pressing

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Brandon Scott

@NaturalMVMT

16 days

2a) Trap-3 Raise Your trapezius muscle is a large kite shaped muscle spanning your upper & mid back. This exercise strengthens the lower portion. Getting stronger here will: - Improve scapular stability when your arms are overhead - Improve posture

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Brandon Scott

@NaturalMVMT

17 days

Let me show you 5 exercises I used to put an end to 6 long years of countless chiropractor visits with no relief. Bookmark this thread to avoid a lifetime of back pain. 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

16 days

1c) External Rotations cont. Work toward 12 reps with 10% of your bodyweight. If you're an athlete the higher you can get that % the better. When I hit a plateau on the knee variation I'll do this bench variation that allows me to go slightly heavier. Rotate both.

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Brandon Scott

@NaturalMVMT

18 days

@atgexercise For slant boards, the ATG Mobility Box (platform system seen in thread), squat wedges, & more, be sure to check out ATG Equipment at the link below. Use code NATMVMT for 10% off.

ATG Equipment for ATG Online Coaching by Kneesovertoesguy

ATG equipment by Kneesovertoesguy is everything you will need for the ATG online coaching program. High quality exercise and fitness equipment. Visit Now: www.atgequipment.com

atgequipment.com

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Brandon Scott

@NaturalMVMT

16 days

2b) Trap-3 Raise cont. Work toward 8 reps with 10% of your bodyweight. - Arms extended 45 degrees from your head (forming a Y shape) - Pause at the top for 1-2 sec & SLOWLY lower. You can use a bench set to 45 degrees if you don't have access to a back ext. machine.

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Brandon Scott

@NaturalMVMT

16 days

3) Powell Raise Further strengthens your rotator cuff for improved stability. Can be done at a slight angle or on a flat bench. Work toward 10 reps with 10% of your bodyweight.

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Brandon Scott

@NaturalMVMT

22 days

To recap: 1) DB Pullover 2 x 12 2) Pigeon Push Up 2 x 15-20 per side 3) Couch Stretch 2 x 45-60 sec per side 4) ATG Split Squat 5 x 5 per side 5) Elephant Walks 2 x 20-30 per side Perform 2-3x week

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Brandon Scott

@NaturalMVMT

16 days

2c) Trap-3 Raise cont. If you find the full movement difficult try these two variations: - Row the weight up to your shoulders & then shoot your arms out, pausing slightly before you lower. - Against an incline bench 1 arm at a time

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Brandon Scott

@NaturalMVMT

14 days

This might be a surprise to you, but walking down the stairs shouldn't be painful... Stop settling for knee pain! In this thread I'll show you the #1 exercise for alleviating pain with stairs. 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

16 days

To recap: Getting stronger in these 3 movements can significantly improve the health & resilience of your shoulders, improve posture, & reduce your risk of injury. 1) External Rotations 2) Trap-3 Raises 3) Powell Raises

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Brandon Scott

@NaturalMVMT

11 days

Your daily crunches are a waste of time. Build a stronger & more resilient core with these 4 exercises.. 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

9 months

2) Progress to using dumbbells with a greater range of motion. This is a great way to load the exercise as a beginner because you can simply drop the dumbbells if needed. 4 of 5

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Brandon Scott

@NaturalMVMT

19 days

1) Elephant Walks First you need to unlock range behind the knees with elephant walks. If you can't easily touch your toes, start here. Regress by elevating your hands. Progress by decreasing the elevation. Work toward palms to floor.

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Brandon Scott

@NaturalMVMT

24 days

Have knee pain and worried about what it’ll mean for you when you turn 60, 70, 80+? Then stop worrying about the weight on the bar. Let me show you how to rebuild your knees🧵

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Brandon Scott

@NaturalMVMT

9 months

3) Use an adjustable incline bench to stop your torso at a specific range, decreasing the incline as you gain strength and mobility to do so. 5 of 5

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Brandon Scott

@NaturalMVMT

22 days

1) Dumbbell Pullover Great for opening up your thoracic spine. Also improves overhead mobility. Best done across a bench but can be done in line with the bench if needed to prevent neck strain. 2 x 12

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Brandon Scott

@NaturalMVMT

15 days

2) Short Range Strength Build strength through a short range of motion using step ups. Flat foot = less pressure on knee Heel elevated = more pressure - Use a variation you can do pain-FREE - Start on flat ground - Progress with height & load as your ability increases

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Brandon Scott

@NaturalMVMT

17 days

@andymarkmann Check out @atgexercise & @kneesovertoesg for plenty of 60 year olds who are doing these🙌🏼

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Brandon Scott

@NaturalMVMT

19 days

2) Jefferson Curls Unlock even more range behind the knees. Start with bodyweight or a light load to learn the proper mechanics of the movement. Build from there.

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Brandon Scott

@NaturalMVMT

16 days

1b) External Rotations cont. Play a sport that requires throwing your arm forward (e.g. baseball, tennis, football, etc.)? Getting stronger in this reverse motion will offer more protection when throwing forward.

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Brandon Scott

@NaturalMVMT

21 days

If you're over 30 and you're tired of tight hips and an achy low back, you need to give this routine a try. 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

17 days

To recap: 5 exercises to prevent a lifetime of back pain... 1) ATG Split Squats 2) Seated Good Mornings 3) Back Extensions 4) Jefferson Curls 5) QL Extensions Movement. Is. Life.

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Brandon Scott

@NaturalMVMT

16 days

Thank you for reading! If you found this information helpful: - Follow @NaturalMVMT for more tips - Share this thread to help someone else😊

Brandon Scott

@NaturalMVMT

16 days

Want strong & resilient shoulders that are less prone to injury? Bookmark this thread & master these 3 movements... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

15 days

@atgexercise 4) Return to Squats Once you can do the first three movements pain-free, move to gentle ASSISTED full range squats. Intention = slow, controlled, & pain-free

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Brandon Scott

@NaturalMVMT

15 days

1) Gentle Strengthening Start walking backward. Up a hill, on a treadmill, with a sled. Concept is the same regardless: - Gentle strengthening - Circulation to the knees to support healing

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Brandon Scott

@NaturalMVMT

22 days

5) Elephant Walks Lengthens tight hamstrings. Scales by adjusting the height of your hands. 2 x 20-30 per side

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Brandon Scott

@NaturalMVMT

9 months

1) You can start on the edge of a bench or a chair, lowering your hands to a raised platform. 3 of 5

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Brandon Scott

@NaturalMVMT

25 days

Tired of knee pain when doing something as simple as walking down the stairs? Avoiding the issue won’t help. Here’s the #1 exercise that helped me.

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Brandon Scott

@NaturalMVMT

19 days

To recap: 1) Unlock range behind the knees with elephant walks and Jefferson curls 2) Strengthen and lock in that newfound range with Romanian deadlifts (strength through length) 3) Train knee flexion with hamstring &/or nordic curls

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Brandon Scott

@NaturalMVMT

19 days

4) Hamstring Curls Most people are too focused on knee extension & don't build strong knee flexion. For healthy & pain-free knees you need to be strong both in front & behind the knees.

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Brandon Scott

@NaturalMVMT

10 days

Having mobile hips is essential as we age. Lose your ability to move at the hips & your quality of life decreases significantly. End of story. Open your hips in these 4 key areas... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

15 days

3) Long Range Strength Build tolerance to full range knee flexion using the @atgexercise split squat. - Start assisted with your front foot elevated - Progress by decreasing the height of your foot &/or adding load - Work toward flat ground

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Brandon Scott

@NaturalMVMT

22 days

3a) Couch Stretch Opens your quads and hip flexors. Push your foot against the wall to flex your quad. Squeeze your glute. Keep your pelvis tucked under you. Goal is shoulders to wall. 2 x 45-60 sec per side

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Brandon Scott

@NaturalMVMT

15 days

@atgexercise 6) Build a Strong Foundation It's all about intention: - Slow & controlled - Full range of motion - Pain-free reps Leave the ego at the door & don't worry about the weight on the bar. Master the form, move with intention, & the weight will increase naturally.

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Brandon Scott

@NaturalMVMT

15 days

@atgexercise To recap: Simple progression to rebuild your knees & get out of pain: - Walk backward - Build short range strength - Build long range strength - Squat with intention There's no room for your ego when it comes to rebuilding your knees. Leave it behind.

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Brandon Scott

@NaturalMVMT

22 days

2) Pigeon Push Up Opens your outer hips. Legs at 90/90. Chest to thigh. Push your thigh into the ground on the way up. 2 x 15-20 per side

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Brandon Scott

@NaturalMVMT

19 days

3) Romanian Deadlifts Build strength THROUGH length. As you build strength in a lengthened position your body will allow you to access that range much easier. Building strength through length allows you to increase strength & mobility in harmony.

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Brandon Scott

@NaturalMVMT

9 months

First, form points to follow no matter which regression you use: 1. thighs parallel with the ground 2. feet slightly in front of the knees 3. legs spread enough for torso to clear 4. maintain an arch (anterior pelvic tilt) in your low back throughout the entire exercise 2 of 5

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Brandon Scott

@NaturalMVMT

15 days

@atgexercise 5) Pain-Free Progressions Progress to unassisted reps. Aim for 3 sets of 20 unassisted reps without pain. When you've achieved this you can move to using a light load.

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Brandon Scott

@NaturalMVMT

17 days

@JoeSullivan75 58 & moving strong, let’s go!! Yoga is great. Ultimately it boils down to finding a method of movement that you enjoy & are passionate about. If you’re moving, staying strong & mobile, & you’re happy, that’s all that matters💪🏼

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Brandon Scott

@NaturalMVMT

19 days

5) Nordic Curls Not everyone has access to a hamstring curl machine. Nordics are a great alternative. Regress by increasing the incline. Progress by decreasing the incline.

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Brandon Scott

@NaturalMVMT

22 days

3b) Couch Stretch cont. If shoulders to wall is difficult for you start with a regressed version. Leaned forward = less intense of a stretch

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Brandon Scott

@NaturalMVMT

17 days

@mitchellcmorris I will kindly disagree with you my good sir😊 the ATG split squat is a phenomenal exercise that can be scaled to any ability, at any age, & can greatly improve knee health and mobility, especially in the elderly. The key is starting at your level of ability.

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Brandon Scott

@NaturalMVMT

17 days

@PatBrogan6 I certainly will!💪🏼 in the meantime, check out @kneesovertoesg and @atgexercise for plenty of real world data.

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Brandon Scott

@NaturalMVMT

22 days

4) ATG Split Squat Puts even more focus on the hip flexors. Decreases tension on the low back to reduce back pain. Scales with the elevation of the front foot, with or without load. Higher elevation = less stretch Lower elevation = more stretch 5 x 5 per side

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Brandon Scott

@NaturalMVMT

17 days

@alexjfergus Generally 1-2x per week depending on how tight you are. If you’re really tight 2-3x per week would be more beneficial. If you find yourself crunched for time pick 1 to 3 of the movements and do a little each day or a couple days a week:)

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Brandon Scott

@NaturalMVMT

14 days

6) Speaking of Form Regardless of step height these are the form points to master: - Torso completely upright w/o hinging at the hips - Slowly lower toward the ground - Heel of non working foot lightly touches the ground in front of step - Pause slightly, return to top

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Brandon Scott

@NaturalMVMT

9 months

Do you spend majority of your day sitting at a desk? Unfortunately, I do too. Add these exercises/stretches to your weekly training to help reverse that sitting and keep your body mobile and moving well. 1 of 6

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Brandon Scott

@NaturalMVMT

17 days

5) QL Extensions Further reduce your risk of tweaks by increasing your capacity to bend side to side. - Start on the ground against a wall for stability. - Work toward touching your elbows to the ground. - Can be done on back extension machine as well.

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Brandon Scott

@NaturalMVMT

14 days

1) Reverse Step Ups Builds strength in short range knee flexion, the same range you use when going down stairs. There are several variations to this as well as several regressions/progressions depending on your ability. Keep reading to see what that looks like...

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Brandon Scott

@NaturalMVMT

22 days

Thanks for reading! If you found this information helpful: - Follow @NaturalMVMT for more movement tips - Share this thread to help someone else😊

Brandon Scott

@NaturalMVMT

22 days

If you're over 30 and you're feeling stiff and old, it's not because you're old. It's because you're not doing these 5 exercises... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

17 days

@SoundwavePromo1 Had me worried haha but to answer your question, movement is life! As we age, when we stop moving &/or start avoiding specific movements, that’s when things go wrong. By continuing to move, staying strong & mobile, we keep everything greased & moving with ease👍🏼

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Brandon Scott

@NaturalMVMT

14 days

7) Master - Difficulty increases with additional height &/or load. - Each time you increase the height, start with bodyweight only &/or assistance & build from there. - Goal: 6" step with 50% of bodyweight for 10 reps

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Brandon Scott

@NaturalMVMT

14 days

3) Heel down The heel down variation, coined the Patrick Step after @kneesovertoesguy , places less pressure on the knee while also aiding with ankle mobility. Heel down is more gentle on the knee & is the best place to start if you have significant knee pain.

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Brandon Scott

@NaturalMVMT

14 days

2) Heel Elevated Aptly named the Poliquin Step Up after world renowned Olympic strength coach Charles Poliquin, who used this exercise in training over 800 olympic athletes. Heel elevated drives the knee farther over the toes, more directly targeting the knee.

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Brandon Scott

@NaturalMVMT

17 days

@felixheikka It can be very difficult indeed, especially since so many of us are always on the go. When I’m in a crunch I will choose 1-2 of these movements and knock them out in 5-10 minutes. Great way to target your weak areas in an efficient manner. The reward is worth those few minutes!

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Brandon Scott

@NaturalMVMT

14 days

4) Flat Ground Starting off on flat ground further reduces the range of motion. Have significant knee pain? This is where you start.

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Brandon Scott

@NaturalMVMT

19 days

Thank you for reading! If you found this information helpful: - Follow @NaturalMVMT for more tips - Share this thread to help someone else😊

Brandon Scott

@NaturalMVMT

19 days

Struggling with knee pain? How's your strength & mobility behind your knees? Poor mobility & weakness behind your knees may be what's holding you back from getting out of knee pain. 5 exercises to go from stiff & weak to strong & mobile. 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

17 days

@SoundwavePromo1 Oof, if I've got people asking if I'm 60 I need to dial in my beauty sleep a bit more😅

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Brandon Scott

@NaturalMVMT

17 days

@JakobsenTom This is excellent! Living proof that it can be done and that it WILL make a difference. Thank you for sharing and keep up the good work🙏

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Brandon Scott

@NaturalMVMT

15 days

@atgexercise Thanks for reading! If you found this information helpful: - Follow @NaturalMVMT for more tips - Share this thread to help someone else😊

Brandon Scott

@NaturalMVMT

15 days

You've been dealing with knee pain for months. It's time to try something new. Bookmark & follow this thread to rebuild your knees... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

9 months

@nella_mandela 3 x 8-12 is always a good place to start! If you’re just starting out it’s better to focus on light weight with higher reps to get the repetitions in. A lot of us have weaker low back than we think. When you can get 2/3 of your BW for 10 perfect reps you’re in a great position.

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Brandon Scott

@NaturalMVMT

11 days

1) Farmer Walks - Ensure shoulders are down & back (don't hunch forward) - Brace your core & squeeze your glutes with every step - Small smooth steps - Also builds a strong grip which is a key indicator of longevity.

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Brandon Scott

@NaturalMVMT

14 days

5) Step Height Progress the movement by increasing the height of the step, usually in 2" increments. - The higher the step the larger the range of motion & thus more pressure on the knee. - Start with assisted reps as you increase height & chase perfect form.

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Brandon Scott

@NaturalMVMT

11 days

4) Back Extensions You can't build a strong core without a strong low back. - Train both the 45 degree and 90 degree back extension - Always squeeze your glutes as hard as you can

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Brandon Scott

@NaturalMVMT

17 days

@nighthawksrn I encourage you to keep an open mind about what's possible as you age😊 take a look at @atgexercise and @kneesovertoesg for a glimpse at what is possible.

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Brandon Scott

@NaturalMVMT

9 months

Can’t stress enough the importance of walking, both forward and backward. If you’re struggling to get started on your fitness journey walking is the best place to start.

Dan Go

@FitFounder

9 months

The one exercise I see in people who live the longest: Walking. Getting 8000 steps has been associated with up to a 50% reduced rate of mortality. It protects the brain through neuroplasticity. It’s the most underrated exercise on the planet.

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Brandon Scott

@NaturalMVMT

10 days

3) Outside of Hip The Pigeon Push Up is a simple exercise that packs a punch when it comes to opening your outer hip/glute/piriformis. - Legs 90/90 - Chest to thigh - Dogs may or may not help increase stretch

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Brandon Scott

@NaturalMVMT

10 days

4a) Inside of Hip Target the groin & adductors with weighted butterfly pulses. If you're really tight here start without weight, using your hands to gently push your knees down.

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Brandon Scott

@NaturalMVMT

17 days

1a) ATG Split Squat Spending majority of our day sitting leaves our hips flexors in a shortened position. Modern society sits A LOT. Tight hip flexors pull on your lumbar spine leading to chronic anterior pelvic tilt & ultimately back pain.

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Brandon Scott

@NaturalMVMT

17 days

2b) Seated Good Morning cont. Lowest level = hands to floor Progress by adding additional load. - Goal is to resist rounding your low back. - Feet slightly in front of knees to lock in the stretch

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Brandon Scott

@NaturalMVMT

24 days

7) To summarize - Walk backward - Build short range strength - Build long range strength - Squat with intention Thanks for reading! If you found this information helpful: - Follow @NaturalMVMT for more tips - Share this thread to help someone else☺️

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Brandon Scott

@NaturalMVMT

14 days

To recap: Master Reverse Step Ups to master stairs without pain! 1) Choose a pain-free variation based on your need (heel elevated vs. heel down) 2) Start on flat ground, increasing height in 2" increments 3) Chase the perfect rep 4) Build to 6" step w/50% bodyweight

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Brandon Scott

@NaturalMVMT

17 days

@ThighDoctor Feeling pretty dang good at 40😉

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Brandon Scott

@NaturalMVMT

21 days

@atgexercise 3) Pigeon Push Up Lengthens and strengthens tight outer hips. Legs 90/90. Chest to thigh. Push front thigh into the ground on the way up.

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Brandon Scott

@NaturalMVMT

18 days

@iamkimianora Been Vivo strong for 3 years and counting! Absolutely love my Vivos🦶

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Brandon Scott

@NaturalMVMT

11 days

2) Suitcase March - Challenges your core slightly more than Farmer Walks due to the unilateral load - Slow & controlled marches, you're not running in place - Brace your core & keep everything tight

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Brandon Scott

@NaturalMVMT

10 days

2a) Back of Hip Increase length behind your hips (i.e. your hamstrings) with Jefferson Curls - Slow & controlled - Move one vertebra at a time starting in your neck & working your way down the spine - Getting strong here increases your functional capacity to round your back

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Brandon Scott

@NaturalMVMT

10 days

To recap: Open these 4 areas of your hips: 1) Front of hip: ATG Split Squat 2) Back of hip: Jefferson Curl, Elephant Walks 3) Outer Hip: Pigeon Push Up 4) Inner Hip: Butterfly Pulse, Standing Pancake, Wall groin Stretch

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Brandon Scott

@NaturalMVMT

12 days

Did you get some flexibility work in today? Didn't think so. Let's get to it... 🧵🧵🧵

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Brandon Scott

@NaturalMVMT

15 days

@atgexercise Thank you!🙏

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Brandon Scott

@NaturalMVMT

25 days

Thanks for reading! With consistency and patience the Step Up will help you master the stairs pain-free. If this information is new to you and you found it helpful: -follow @NaturalMVMT for more tips -share this thread to help someone else☺️

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Brandon Scott

@NaturalMVMT

18 days

@master_sculptor Thank you so much! Stay tuned for more😎 It's called the ATG Mobility Box. Highly versatile piece of equipment that's useful for split squats, step ups, elephant walks, calf raises, etc. Love this thing You can use code NATMVMT for 10% off

ATG Equipment for ATG Online Coaching by Kneesovertoesguy

ATG equipment by Kneesovertoesguy is everything you will need for the ATG online coaching program. High quality exercise and fitness equipment. Visit Now: www.atgequipment.com

atgequipment.com

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Brandon Scott

@NaturalMVMT

25 days

You can play with heel elevated or not elevated. Not elevated (Patrick Step Up) = less pressure on the knee Elevated (Poliquin Step Up) = more pressure on the knee Use a variation that you can do pain-free.

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