Bad Knees? Try these 3 exercises - no equipment needed!

Everyone’s that’s been training for a few years or played any sports has experienced knee pain at one point or another.
But surely knee pain isn’t an inevitable phenomenon that can’t be avoided?
I’m here to tell you that it is avoidable. If you’re smart about how you look after your knees you can happily lift and run your face off while knowing they won’t become a problem for you. If you get these 3 foundations in place, your knees will be forever thankful!
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If you would like to learn more about my methods, check out my website: tommorrison.uk
Find out more about our globally renowned Simplistic Mobility Method, designed to balance your body and keep you pain free here: tommorrison.uk...
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.c...
Boxrox: www.boxrox.com...
#simplisticmobilitymethod #endrangetraining #tommorrison #movement #mobility #strength #flexibility #hips #shoulders #coaching #seminars #training #gym #weightlifting #snatch #clean #jerk #squat #heavy #yoga #retraining #rehab #prehab #joints #jointsnotmuscles #crossfit #fitness

[@carolinehollisallrightsres6663]

hi im 68 never had a day off ever i care 247 sooo october i woke and couldnt walk found you and now im pain free and hoofing it everyvday pushing my special needs 23 yr old in wheel chair it weighs about 65 k got to say i did not think id recover still do hip rotation many thanks i knew nothing b4 october about hips 💚😇

[@TomMorrison]

So glad you’re able to keep up your strength work! So important ❤️

[@carolinehollisallrightsres6663]

you are funny laughing at youre prankish going ons heals aswell haha 💚😇

[@grahamknight5321]

I'm in my late 60's and lift at a gym 5 times a week, I'm now realising how important mobility exercises are and have incorporated them into my warm up. Thank you and Jenni for posting these videos.

[@TomMorrison]

Fantastic! You’re so very welcome!

[@paulc6597]

Hi Tom, i had tight quads until i followed your instructions. It only took two weeks to sit on my heels. I have followed your instruction on other videos of yours and I keep getting great results. So glad I discovered you, you're an amazing person, great work you are doing.

[@TomMorrison]

So happy to hear this!! Thankyou so much!

[@k.5425]

Is it from this video or it's another video?

[@TomMorrison]

@@k.5425 I think it would be the struggling to kneel video 😄

[@magnificentmidlife]

I love your videos! Can you do a mobility for older bodies video/program? Not for gym goers necessarily. We really need this knowledge!

[@TomMorrison]

Magnificent Midlife thanks so much!! Yes we already have! The Simplistic Mobility Method is suited to everyone and taught in a way that shows you how to progress all the exercises no matter how inflexible you are! We have people in their sixties doing it and feeling awesome! Maxine on this sales page is one of them!! Definitely sounds like you would love it!! It is what I use to assess all of my clients tommorrison.uk/the-simplistic-mobility-method

[@MamaGenn]

Ya!!!! 60 and counting...or not counting anymore..lol

[@claremcbride416]

I work with the elderly Some are far more flexible than me 👍 At 61 because I became addicted to not moving I’m really suffering Weak stiff and wobbly Toms SMM exercises are for everyone There’s stuff I can’t do I’m in agony if I force a movement Tom makes suggestions on how to modify the exercise If it hurts do it differently or less etc Just don’t return to the sofa Yet 😀

[@toriwolf5978]

Thank you so much for showing us what to do ❤so helpful I need to really work on my balance !

[@finawatsonart]

Exactly what I need. I gave up sport in my late teens after starting to experience knee pain from age 14. At 47 I am now getting back into sport & agravating the knee pain, which never stopped despite doctors never finding the cause, was one of my concerns so this video is perfect timing

[@TomMorrison]

Fiona Watson fantastic! Glad to hear you are keeping moving! How did you get on with the toe drill? It’s a weird one! 😄

[@finawatsonart]

@@TomMorrison it is taking a bit of getting used, finding it challenging but guess that shows I need the exercise

[@TomMorrison]

Fiona Watson yes! Definitely worthwhile mastering! 😄💪🏼

[@cordellsenior9935]

Love the clockwork drill. I've done something similar, less organized.

[@sharonyogamoves4422]

Excellent content as always! Thank you 🙏🏻 my elderly clients love/hate this toe strength stuff!

[@TomMorrison]

Love it!!

[@apneagalapagos]

thank you !! great tips and thank you also for the shoulder mobility exercises . I had issues with the overhead extension and now I feel less pain in my shoulders. keep on the good work. cheers

[@stevem8955]

I've been having knee pain for a few years and am I going to give these drills a try. Already I noticed I'm absolutely terrible at drills 1 and 3 and only semi terrible at drill 2. Thank you for the video, I'll let you know how I progress.

[@TomMorrison]

Brilliant! We have a knee follow along too in our more recent vids! Would be worth a look!

[@aronandreas]

Just love your videos.. You are killing me in such an adorable way.

[@TomMorrison]

Thanks so much!!

[@entitiessoul]

Bro the beginning... already jaw dropped!

[@TomMorrison]

It’s weird isolated seeing it but it’s stuff that background dancers etc do all the time 😄 totally normal

[@entitiessoul]

Well still it's amazing. I'm a bodybulider and what I heard is the bigger your VMO. The easiest wa to bullet proof your knees... idk if it's true but I train them a lot.

[@allisonmcknight1310]

Subscribed and this guy is awesome and may be my new fitness advisor. Thanks for being here.

[@TomMorrison]

Thanks so much! 😄

[@kitgreen2879]

"...build yourself up over time"...OVER TIME! ACCIDENTAL PUN AWARD for you Tom ;)

[@faresshawash4950]

Amazing! Thank You Sir !

[@user-qu6bu9jd2n]

What if you can’t sit on your heels? What can you do to work towards this? I can’t get near my heels

[@joshuamartin6659]

Your videos are the best, I've been getting better with my knees since watching your videos. I found one area that I've looked on your tube that I can't find answers. When I do one leg flat out and sitting on the other leg, I found that the back knee, on the inside has discomfort right at the crease of back knee. What stretch or what causes that discomfort?

[@TomMorrison]

Could just be something you need to build up tolerance with, have a small pillow under your leg for a week or two and see if it improves

[@janenichols4261]

Jenn is always such a good example but for the shin stretch/hip flexor stretch (where she is sitting on her feet), her feet are turned inward when she is laying back (should be straight out) and her back is arched. I could get all the way to the floor if I arch my back but I always thought that was not good.

[@TomMorrison]

yeah ideally you want your back fairly neutral to keep the stretch more in your quads & hips :)

[@zina6581]

Thank you!

[@TomMorrison]

You're welcome! 😄

[@onelmstreet8839]

I did this for years for fun and mobilety.. now I knew antother one do this😂 good Training Mr. Morris

[@diane4074]

omg I love you, thanks for this video

[@TomMorrison]

You’re very welcome!! Good to check out our knee pain blog too! tommorrison.uk/blog/why-do-my-knees-hurt-3-steps-to-happy-knees

[@brucesimms4862]

Useful video. your stuff is well worth reviewing to see what I can incorporate. The lean back on your knees one is a yoga pose I used to be okay at. I think I could get it back if Im patient and I dont go too agressive. Cheers and thanks.

[@TomMorrison]

Very welcome!!!

[@LethalLemonLime]

I have bad knees due to an injury and can do the second movement easily (butt to heels).

[@petersimon3066]

So much for the start up of toes up and down, big toe yes little ones no.

[@sameerk12982]

Hello from India Tom.... Great video.... I am having locking effect sometimes on my right knee medially ....is there any fix for that? would be very helpful if you can suggest anything.... else I would have to stop my swimming routine.

[@TomMorrison]

Our delicate knees follow along would be great to check out!

[@sameerk12982]

@@TomMorrison thank you 🙏

[@markboudreau1410]

Thanks so much, I do have knee pain! ( .....and stop calling me Shirley 😄) 👍🙏🙂

[@MamaGenn]

I never thought about strong feet omg,,thank you for your great videos. Keep clapping!!

[@jon040192]

Great video! I'm curious, what about if you can sit on your heels but can't sit on the tops of your feet...?

[@murrayrothtard6072]

Holy foot cramp!!!

[@Olivia-om3wc]

These are great if you haven’t already got a knee injury. No way I could do those with knee pain.

[@TomMorrison]

We have a delicate knees follow along you should check out

[@milanstanic6240]

Does this work? Can somebody tell me their expirience. Preferable older than 50.

[@rafaelhernandez3889]

So how do we strengthen our toes? Calf raises?

[@eddietheblasian2043]

Any recommendations for post meniscus/knee repair surgery strengthening and further damage prevention?

[@TomMorrison]

All of these plus have a balance element every training session you do, single leg deadlifts sprinting single leg drills all that good stuff!

[@eddietheblasian2043]

@@TomMorrison thank you for the quick response.

[@kb1qzh]

My feet cramp when I sit on my shins. Is that just a lack of flexibility?

[@TomMorrison]

Can be! Anything foot related this follow along is always great to do regularly kzbin.info/www/bejne/pGekdahspbd9nrM

[@kb1qzh]

@@TomMorrison I hadn't sat like that regularly in years. Recently, I wanted to add sissy squats to my routine and and was going start with reverse Nordic curls/bodyweight leg extensions (whatever they're called) Got into position, feet cramped, then si much swearing 🤣

[@janetill1158]

It’s is my goal to get down and back up without putting a hand down, at mid 50’s I’m interested in improving and keeping my mobility

[@TomMorrison]

Make it a challenge daily to get up off the floor at least 10 times! You’ll be smashing it in no time!

[@shanebaird543]

I appreciate your video but I could do all of these things and still had issues. I found the knees over toes atg protocols did the trick. They progress into much more strength and flexibility than what these drills can achieve.

[@TomMorrison]

You found a full program more beneficial than a quick KZbin video for beginners? Weird that 😂😂

[@shanebaird543]

@@TomMorrison fair enough!

[@dorothymaricic6380]

I can't even sit on the tops of my feet (even with one leg out), so i can't do this drill. Any tips for an exercise to help get me to the starting point?

[@davidring6845]

How long / reps for exercises 1 and 2 thanks

[@falayyou]

Thanks, I've always had this problem with left knee and right hip/groin and buttock. wonder if they're related.

[@JB-afc71]

Great video thanks ❤

[@Connor-s1k]

omfg I couldn't help a little squeal when you did that first knee drop thing, I think my knees would evaporate if I tried that 🤣🤣

[@TomMorrison]

Haha yeah it looks so freaky the first time you see it!

[@FawlkesStudios]

Best

[@ferdinandsolano4690]

Tom,i had prepatellar bursitis on my right knee last year but now its healed already. The number two exercise sitting on my heel, i can do it before but because of bursitis which is already healed, my question is.....was it safe for me to do number two exercise sitting on my heel? Doing it slowly or not?

[@gennyc6900]

Please!! More knee help. I still can't sit on my feet! My left inside knee is always aching. But no pain , I just can't sit back.

[@TomMorrison]

Search the clockwork hip drill, it’s a really good one to get things moving

[@thebodykeepsthescore2828]

Thanks for the lunge variation.

[@TomMorrison]

nevergymless lee very welcome! It’s one of my favourites!! 😄 how did you get on with the toe exercise??

[@thebodykeepsthescore2828]

@@TomMorrison No probs on the toe exercise. I am aware of the importance of flexibility and mobility, being a boxer i can get incredibly tight with sore muscles to boot. Cheers!

[@TomMorrison]

nevergymless lee oh yeah! Any shoulder opener exercise will be great for you!! Haha, really miss boxing! Not enough time for everything!

[@thebodykeepsthescore2828]

@@TomMorrison Aye, tell me about it😉

[@hikerJohn]

@ 3:08 . . My calves are to to large to do that but I can do 3:19 @ 4:38 . . I thought 8 o'clock looked hard but three o'clock is way harder. Turns out that 8 o'clock is just a curtsy

[@anergia2646]

I have no idea how to manage the 3 o’clock lunge 😩 help!

[@mrjackdog]

Is the clock exercise a Feldenchrist technique?

[@TomMorrison]

It’s probably used by many systems I would say

[@cartmansuperstar]

Feldenkrais

[@mrjackdog]

@@cartmansuperstar I'm SO dyslexic, but I try not to make excuses. My mother actually introduced me to it as she was a voice instructor and found it quite useful. I've only attended a handful of classes.

[@cartmansuperstar]

@@mrjackdog sorry then.

[@pinkiepinkster8395]

I can't do any of these...git anything easier?

[@TomMorrison]

Yep! Try this one! kzbin.info/www/bejne/aHexk2CkiKx3oqcsi=M6_MTirvpgcaf3JZ

[@arenuzzle6282]

great content will give clock work ago

[@TomMorrison]

Thanks so much! We have a full clock work series in our playlists too! Would be worth checking out! 😄

[@corinnahuwyler1904]

I love ypur videos but to hard for my knees

[@TomMorrison]

This is a good one to read then! tommorrison.uk/blog/why-do-my-knees-hurt-3-steps-to-happy-knees

[@joelsabi3038]

Everytime I wanna sit on my 'knees' my right knee makes me problems. It feels like smth is stuck in the way at the right back of my right knee, like there is something functioning not right. Only at the right knee, left knee works fine without a problem. Had surgery at the right knee and couldn't really use it for almost 2 years

[@TomMorrison]

Yes sounds like the surgery has had an impact on your knee! You could try giving this follow along a go: kzbin.info/www/bejne/aHexk2CkiKx3oqcsi=XQcKttIo5t8GB4uS

[@joelsabi3038]

@@TomMorrison gonna try it, thanks mate. Driving long board full on LSD when I was younger and fucking up my hip that way since I fell certainly didn't help at all. 😂

[@1969Therose]

I have Psoriatic arthritis in both my knees, the left worse than the right. Would these work for me?

[@TomMorrison]

Would try them a little each day and see how you feel based on the day after! Would most likely take a few weeks to notice a difference!

[@gregtuttle4622]

Are all the videos/exercises you show like this one a part of the mobility course?

[@TomMorrison]

All the elements to improve them all and more are yes! Best place to start is SMM 😄

[@gregtuttle4622]

I'll sound cheap here. Will the program be on sale anytime soon during the holidays? I'm not really in a position right now to purchase another program, but I also don't want to follow your videos piecemeal. Also, thank you for your quick reply to my question above.

[@TomMorrison]

We have a black Friday sale coming up 😁 keep an eye on our website!

[@gregtuttle4622]

Decided to get the bundle last night.@@TomMorrison

[@TomMorrison]

Awesome! Let me know how your tests and first run through goes!!

[@RaphaWasHere]

i try to swicht to a desk floor, for drawing and so, i spend some time in 90/90, cross legs and swich between legs and positions a lot, i have some knee pain in the left leg when i sit with that leg at the back or when i stand up, it is normal?

[@TomMorrison]

Not normal no so definitely worth investing time into it! How are you getting on now?

[@RaphaWasHere]

@@TomMorrison Hi, i`m preatty good actually thanks c:

[@MamaGenn]

My toes hurt so bad when i sit up on my heels, do my toes need to be strengthened? (Dumbest question in 2023..😂…but seriously,,will they break?…😢..)

[@TomMorrison]

Have you ever done these? 😄 kzbin.info/www/bejne/nGitf42plsqDq7M

[@r8chlletters]

I roll my feet on a ball every morning and night as well as do a full foot self massage, separating all my toes and these both help. Toe issues are often related to issues up the leg and into the hips. Good luck!

[@markvieira746]

I think some people are just not able to separate big toe from other toes. Some people’s toes separate so all toes separate from the others.?? Either or

[@TomMorrison]

Everyone has the capacity to do it, just some find it much harder than others at first 😄

[@ToeMass123]

👍👍👍👍

[@ConstructiveMinds100]

💜💙💛

[@Bootsystem66]

Jenny is superfit and hot 🔥

[@CarlL1957]

What shoes are you wearing? Are they barefoot shoes?

[@TomMorrison]

those ones are Reebok Nanos :D

[@CarlL1957]

@@TomMorrison thanks