Knee Mobility Series - Part 1

Suprapatellar Pouch Opener

Suprapatellar Pouch Opener:

1. While lying face down on the ground bracing your upper body on your elbows, place a lacrosse ball or tennis ball directly above your right knee cap.
2. Internally rotate your right leg so your knee points inward and the ball rolls to the lateral side of your upper knee cap. (Pump your right leg 5 times all the way up and all the way down)
3. Rotate your right leg back to neutral so your knee cap points at the ground, and the ball rolls back to the middle of your upper knee cap. (Pump your right leg 5 times all the way up and all the way down)
4. Now externally rotate your right leg back so your knee cap points outward, and the ball rolls to the medial side of your upper knee cap. (Pump your right leg 5 times all the way up and all the way down)
5. Repeat 3 times on each position, then repeat all steps for your left knee.