Pure Barre at Home: Protecting the knee joint and keeping up with quad strengthening
Pregnant Ann is the only Pure Barre model available during COVID-19!
Changing one’s fitness routine to be completed entirely at home creates a number of challenges, from crying kids, to pets licking your face, the dog hair on the rug and spotty internet. It’s been a challenge for all of us and I thought this month we could provide you with some simple modifications to make exercising at home a little more enjoyable, at least for your knees.
First, you may have noticed if you are using a yoga mat on wood or tile floor that your knees may ache and require rest breaks. This is because hard surfaces can create too much pressure on the knee joint. When we are practicing in the studio there is a nice foam surface under the carpet that helps to alleviate pressure. An easy modification is to move your yoga mat to a plush carpet or rug. If your fitness space contains hard floor or woven fiber rugs,you might consider folding the yoga mat a few times to soften the surface under your knee. You could also use some towel rolls or a foam pillow to disperse the pressure.
Quadruped hip extension for gluteal strengthening, a common exercise completed in class.
Modification with yoga mat (when carpet is not available).
Modification with towel rolls.
It’s important to keep your knees feeling healthy during your kneeling exercises so that they feel ready to perform in your quad strengthening routines. Below are some commonly completed quadricep strengthening exercises in Pure Barre and various modifications for completing them at home. First example, a wall sit with the bar - you can modify it to a basic wall sit, or if you don’t like to touch the walls, or have very little wall space, replace the wall with the door frame.
Quad strengthening at the barre.
Traditional wall sit.
Wall sit with door frame (when you don’t want to sweat on your painted wall).
Below is one of my favorite quad strengthening exercises in Pure Barre classes, because it’s tough on the quad, but easier on my patellofemoral joint than traditional wall sits. If you’re like me, you may love this exercise. Below are ideas on how to modify it to perform at home! Use the door frame with both hands if you have a strong grip, use the door frame with one hand and alternate sides, or use the door handles if they are sturdy!
Quad and calf strengthening with the barre.
Modification using door frame, if you have good grip strength.
Modification using door frame, option to alternate arms (move sides of the wall). Be sure to keep your back flat and shoulders square.
Modification using the door handles, if they are sturdy.
I find the door handle modification to be most comfortable for my grip strength, back and knees, but this is only possible using the newer door handles. Older door handles will not hold up and may create a safety challenge for you at home.
I hope this helps you enjoy your home fitness program a little more. Great work keeping up with your routine during the Missouri-Stay-at-Home order!
Ann
This blog is not intended as medical or professional advice. The information provided is for educational purposes only and is not intended to serve as medical or physical therapy advice to any individual. Any exercise has potential to cause injury or pain if it is incorrectly done or is not the right exercise for an individual’s medical or physical problems. You should consult with a physical therapist or medical provider for individualized advice.
