If you’ve ever looked at a movement and thought, “My knees could never handle that…” —you’re not alone.
But your knees might just need a little coaching.
Pain often makes us avoid certain movements. But with the right kind of practice—in a safe, supported environment—your body can learn how to move better, not just avoid pain.
And that’s exactly what we’re doing this month in Wavemakers. We’re slowing things down. We’re building confidence. And we’re using water-based, functional exercises to help your knees move with less pain—and more purpose.
Start Here: The Single Leg Reach
One of the simplest, most powerful movements we teach for knee health is the Single Leg Reach. You can try it as part of our 5-Dot Drill workout.
Here’s what it looks like:
Standing on one leg, you reach the other foot in different directions—front-right, front-left, back-right, back-left. Like this:
▶️ Watch the video on YouTube
These might seem like small, simple movements—but they mirror what your knees are already doing every day:
- Getting in and out of the car
- Stepping down a staircase
- Catching yourself if you trip
Instead of waiting for those moments to happen and hoping for the best, the Single Leg Reach helps you rehearse them ahead of time—so your body knows what to do next time.
Why It Helps with Knee Pain
When you do this move in the water, you’ve got two major benefits on your side: support and resistance.
Water takes pressure off your joints while still giving you the resistance your muscles need to grow stronger. That makes it one of the safest, most effective ways to train your knees.
Each slow, intentional repetition helps:
- Improve mobility – as you gently stretch into new directions
- Build strength – using water’s resistance instead of heavy weights
- Train control – so you respond with confidence, not hesitation
In other words, your knees aren’t just getting stronger—they’re getting smarter.
Start Small. Build Trust.
Maybe your reach is only an inch today. That’s more than enough.
Your body adapts to what it repeats—and every inch you move with control builds strength, confidence, and trust in your knees.
Want a little more challenge? Try wearing water shoes to increase resistance, or pick up the pace once the movement feels steady and supported.
Try the Full Workout
💪 Functional Strength: 5-Dot Drills (30 min)
This session mimics everyday movement patterns to improve balance, strength, and control. Great if you’re managing knee pain or want to feel more stable and confident in your daily movement.
👉 Try the workout now
