DISCLAIMER

Copyright © 2018

All rights reserved. Printed in the United States of America.

No part of this book my be used or reproduced in any
manner whatsoever without written permission except in
the case of brief quotations embodied critical articles or
reviews.

This book is not intended as a substitute for the medical

advice of physicians. The reader should regularly consult
a physician in matters relating to his/ her health and
particularly with respect to any symptoms that may require
diagnosis or medical attention.

Although the author and publisher have made every effort

to ensure that the information in his book was correct at
press time, the author and publisher do not assume and
hereby disclaim any liability to any party for any loss,
damage, or disruption caused by errors or omissions,
whether such errors or omissions result from negligence,
accident, or any other case.

For information contact;.

c/o Dr. James Vegher
PO Box 1499, Soquel Ca 95073
drvegher.com

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GENERAL KNOWLEDGE
The knees are located between 2 powerful joints: the
ankle and the hip. Typically, if there is something wrong
with one of these joints, there will be something wrong
with the knee. Many times, knee pain is a direct result
from hip or ankle dysfunction. Sustained postures and
activities often lead to a muscle imbalance in the knee
leading to overuse and strain. This strain is repeated
every time you take a step, go up stairs or squat to sit
down. Most knee pain is the result of moving excessively
in your knee and not enough in other parts of your body.
We slowly change the way we move over time due to
sustained postures and repeated movements that occur
due to hobbies, sports and activities that are repeated
frequently as well as the postures that are repeated
during work, driving and resting. This excess movement
causes wear and tear on your tissues, which can
eventually lead to tissue damage and pain. These might
include: Osteo-arthritis, meniscus tears, patello-femoral
pain etc. What is often most overlooked by the healthcare
community is that the body works to sustain this state. In its effort to maintain efficiency
and limit energy expenditure, the body adapts all of its parts to sustain and improve the
way it functions and moves. Changing the way the body moves, requires mental work and
practice but the body can and will change.

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Making sure your standing posture is ideal is a first step in having healthy knees. Your
knees should be straight, not locked and not bent. Make sure your shins are perpendicular
to the ground. Your trunk should stack right on top of your legs with the shoulders in line
with your knees. If you spend a lot of your day standing, take sitting breaks to allow your
knees to bend. If you spend the majority of your day sitting, take standing and walking
beaks to allow your knees to move.

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THE EXERCISES
The following exercises are aimed at relieving excess compression and strain that often
accompany knee pain. These exercises help to re-establish the normal coordination of the
muscles and ligaments that support your knees.

The focus of these exercises is to get better at them not to only perform them for a certain
amount of repetitions. If they relieve your pain, GREAT. Use them as a pain relieving tool
and perform them as often as you want. Focus on performing the exercises gently and a
few times per day. They should NEVER increase your pain.

Exercises: Standing Hinges, Clamshell and Bear>Squat>Stand

Standing Hinges: This is a powerful exercise that aims to change where your body moves
while standing. This will help you learn how to keep your knee stable while you move in
your hip.

Key Points
• Make sure your weight is even throughout your front foot and don’t place too much
weight on your back foot.
• Place your hands on your hips to maintain balance.

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Clamshell: This exercise aims to strengthen the outside of your hip while teaching your to
isolate movement in your hip joint.

Key Points 1
• Make sure your shoulder
is pulled fully underneath.
• Create pressure in your
stomach by pushing out
an pulling your ribs down.
• Keep your top hand
relaxed.

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Bear>Squat>Stand: This is challenging exercise is meant to move your whole leg through a
large range of motion with emphasis on alignment and control.

Key Points
• Make sure the weight is even on the inside and out side of your palms.
• Keep you head and spine in a neutral position.
• Try to keep the weight even in your feet during the squat and stand.

1 2

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STILL NEED HELP?
Learning how to heal your knee pain by reading this guide can be difficult. So... the best
thing for you to do right now is click the link below this so you can watch a free video I
created. This video will show you what I feel is the #1 stretch (really more of a movement
drill) you can use today to fix your knee pain.

Show Me The Free Movement Drill