"Kneehab” led by Jill Miller consists of 4 segments/routines for the knees. PreHab is a massage-focused segment that can be used as a warm-up or cool-down to other workouts, and is also used to assess the condition of knees (so that user can asses which other KneeHab routine to focus on). KneeHab 1 is for those recovering from an injury, and focused on “strength & mobility” exercises w/ most exercises performed on a chair. KneeHab 2 is for those who have mastered KneeHab 1 and builds off of the exercises in KneeHab 1 w/ a focus on “mobility, stability & agility” exercises. KneeHow is an advanced routine for those w/out knee issues who would like to use “knee strengthening” exercises for gains in athletic performance (also for those who have mastered KneeHab 2).

I am reviewing PreHab and KneeHab 1, I have used both not due to a knee injury, rather, I have been incorporating consistent floor-work into my regimen for the past few months (lots of high rep exercises in quadruped position or side bridge/ balance on one elbow & knee) and there has been increased tightness around the knees & a bit of pain on one, at times (so hoping to use these segments to help resolve those issues). PreHab has variety of exercises to massage the all areas of the lower body (hips, glutes, hamstrings, IT band, thighs, shins & feet) w/ the therapy balls. And it is tough to roll on many places (similar to a foam roller), I don’t feel the areas as tender/tight in my everyday life, but when using the balls to roll over the areas, it’s very evident. I plan to use PreHab daily or every other day, and see how it goes. KneeHab 1 has a mix of static hold and dynamic movements, it is a feel good routine compared to PreHab (liked it a lot). I plan to try KneeHab 2 and think this segment will likely serve me better (for those who are more physically active, I'm not impaired or healing from a knee injury but do have tight areas of the lower leg).

This is my introduction to a Jill Miller workout, she is highly recommended by VFers and on other sites (so interested me in trying out her routines). I found that she has a warm personality and thoroughly explains form pointers, purpose of exercises & uses the anatomical terms w/out losing the user (either by dumbing down the content or explaining in a confusing or condescending manner). Jill is very competent, and sequences in a variety of exercises w/ modifications (down or up) to really focus on prehab/rehab for the lower body (not just knees).


Introduction (2:20 min.)

PreHab (11:53 min.): uses mat, yoga block (or pillow for head), pillow & a pair of yoga therapy balls. No reps or time recommendations are given, one can follow along w/ Jill or as long as can be tolerated.

Glute: lie on back w/ bent knees, place ball under apex (largest point/part) of one glute, and turn out that leg (outside of foot rests on floor)> roll side to side on balls.

Deep 6 lateral (external) rotators of hip: from previous position, place balls in between tailbone & side of glute, leg extends to front, rest on elbows> tilt pelvis anteriorly or posteriorly or static hold.

Tensor facia lata (side of hip): place ball on side of hip, and lie onto side, bottom arm bent, bottom leg straight, top is bent w/ foot crosses over front of other leg> roll up & down side of hip, side to side or lift & lower bottom leg.

IT Band: from previous position, bend bottom leg and place balls on IT band, other leg crosses side of leg> roll up & down ball> change direction of balls (length of leg, previous turned for the width) & bottom leg crosses under other for side to side motion.

Repeat sequence on other side.

Adductors: lie on side w/ head supported by yoga block (or pillow) & bent knees, a pillow placed in between legs w/ balls on either side (inner thigh)> roll up & down, kick legs forward & reverse motion.

Needy ball: start on all fours w/ one knee placed on pillow, other knee has ball under it> roll ball around contours of knee joint. Alternative exercise: sit & manually roll ball around knee w/ both hands.

Shin rolling: place one shin on ball on a chair (other leg straight, both hands on chair w/ flat back), roll up & down ball (to ankle & reverse motion) & twisting motion.

Sit on heels (in table top position): start on all fours w/ a ball placed in crook of each knee, toes curled under> lower glutes to the heels of feet, and shift hips side to side.

Feet rolling: lace bottom of foot on ball> shift foot side to side on ball (inversion, eversion of ankles) and back & forth (soles of feet).


KneeHab 1 (13:13 min.): uses chair, small towel (paper/plastic plates or gliding/sliding discs for carpet users), large towel or blanket (or yoga strap). Mostly 20-30 reps per exercise (some 10 reps), static holds for 30-60 seconds (Jill does not demo all of the reps & time for each exercise, so users would need to complete on their own/pause DVD to complete all reps).

Knee cap lifts: start seated in at front of chair w/ legs extended on floor w/ flexed feet> lift knee both caps, alternating sides> push down on quadriceps w/ hands, while lifting knee caps (adds resistance).

Rolling feet see saws (plantar & dorsi flexion): start w/ soles of feet on floor> roll from balls of feet to flexed position (only heels on floor), reverse motion (balls of feet on floor)> Rolling see saw sideways (ankle inversion, eversion): knees open & close w/ rolling onto outside & inside of feet.

Static hold for knee caps: extend both legs in front of body & hold> gas pedals (alternate rolling through each foot to pointed & flexed position).

Towel twists (uses small towel): bent knees, towel is placed under feet (or if on carpet use paper/plastic plates or gliding/sliding discs)> rotate feet open & reverse motion.

Foot hook (knee extension): start w/ bent knees, big & second toe hook around back of ankle of other foot> extend legs to straightened position & reverse motion.

Polite Inner thighs: start w/ bent knees, alternate crossing one leg over other (just soles of feet on floor w/ movement).

Quad stretch: start w/ bent knees> move one foot under chair (ball of foot on floor) & bring leg back (90 degree angle), contract the glute of that leg & hold.

Hamstring stretch (uses big towel, blanket or yoga strap): place towel behind knee & lift knee (draw to chest)> straighten leg w/ flexed foot & hold.

Hamstring stretch #2: place towel around foot, lift knee to chest, straighten leg w/ flexed foot, then rotate open to side & hold.

Hamstring stretch #3: from previous stretch, cross the straightened leg over other leg/side & transfer towel/foot to other hand and hold, the free hand holds onto chair w/ torso rotation.

Supported runner’s lunge: bent leg opens to side of chair, body follows to face the side (w/ flat back), other leg is straight & its top of thigh rests on chair> hands can be on chair or on floor (sides of leg).

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