VocĂȘ costuma sentir dores no joelho đ§FLEXĂO NĂRDICA REVERSA
In this YouTube segment, the presenter explains that most kneeâpain cases stem from chondromalacia, a wear of the patellar cartilage caused by excessive pressure of the patella on the femoral condyles, which makes the joint feel âtight.â He introduces the reverse Nordic curl (flexĂŁo nĂłrdica reversa) as a therapeutic movement that dramatically stretches the quadriceps, thereby reducing patellofemoral compression, increasing muscle length, and even adding thigh volume near the knee for aesthetic benefit. The speaker details a lowâcost setupâsupporting the shins on a mat, towel, or folded blanketâwhile emphasizing a locked hip position, strong abdominal bracing, and a slow, controlled descent to a comfortable range of motion before returning. He advises performing a number of repetitions that can be completed without excessive intensity, focusing on consistent quadriceps strengthening and stretching rather than maximal load. The overall message is that this simple, equipmentâlight exercise can alleviate knee pain, improve function, and enhance the appearance of the front thigh.
