Seated Patella CARs
5-10 Min: Mobility Snacks
•
2m 13s
This Kinstretch Explained video teaches Seated Patella CARs - a practical way to help the patella (kneecap) glide more freely over the knee. The patella doesn’t rotate on its own, so this drill uses gentle finger guidance to massage and steer the kneecap through its available glide. It can feel tricky at first because you need terminal knee extension (TKE) to make the movement clean, and this seated variation often makes achieving TKE easier than standing. Done patiently, it’s a useful input for improving knee awareness, patellar tracking, and overall knee mechanics.
Up Next in 5-10 Min: Mobility Snacks
-
Bearsit Hip ER PAILs/RAILs
This video explains the Bearsit Hip ER PAILs/RAILs - an effective way to turn hip external rotation from “something you can stretch into” into range you can actually control and use. The purpose of the drill is to expand and strengthen your hip ER by combining passive exposure with high-quality i...
-
Collapsed Kneeling Ankle Plantarflexi...
This video covers Collapsed Kneeling Ankle Plantarflexion (PF) PAILs/RAILs - a drill designed to improve ankle plantarflexion range and, more importantly, your ability to own that range with strength and control. Better plantarflexion supports healthier ankles and feet, stronger push-off mechanic...
-
Seated Knee Internal (IR) PAILs/RAILs
This video explains Seated Knee Internal Rotation (IR) PAILs/RAILs - a drill designed to improve knee rotation capacity and teach you to own internal rotation with strength, not just “access it” passively. Knee rotation tolerance matters because real movement isn’t perfectly straight: cutting, pi...
