Transcription of Nine Exercises for Knees APPENDIX V
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Nine Exercises for Knees APPENDIX V
Seated Knee ExtensionTo strengthen your thigh muscles(quadriceps)The exercise: Sit on chair or knee as far as you can,then slowly bend knee as far as itwill : _____ times each legHamstring StretchTo stretch the hamstrings (tendons inback of the knee)The exercise: Sit on couch or bedwith one leg out straight. Lean forward towards your foot with astraight back until stretch is felt. Repeat: _____ times each legStraight Leg RaiseTo strengthen thigh muscles (hip flexors)The exercise: Keep knee straightand lift entire leg off bed. Let legdown slowly. (Keep the oppositeknee bent with foot resting on bed.) Repeat: _____ times each legShort Arc QuadsTo strengthen your thigh muscles(quadriceps)The exercise: Place a rolled towelunder you knee. Raise foot tostraighten your knee, then slowlylower : _____ times each legHeel SlidesTo strengthen hamstring muscles and maintain knee mobilityThe exercise: Lying with outstretchedlegs, slowly bend the knee by slidingyour foot toward you.
Seated Knee Extension To strengthen your thigh muscles (quadriceps) The exercise: Sit on chair or bed. Straighten knee as far as you can, then slowly bend knee as far as it
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