Transcription of Nine Exercises for Knees APPENDIX V - University of Rochester
1 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.
2 Slide back tothe starting position. Repeat: _____ times each legQuad SetsTo strengthen your thigh muscles(quadriceps)The exercise: Tighten muscles infront of thigh by pushing the backof your knee down into bed. Holdfor a count of 5 and then relax. Repeat: _____ times each legAnkle PumpsTo strengthen and maintain anklemobilityThe exercise: Flex your ankle upand down by bringing toes uptoward your head and then point-ing toes down as far as you can. Repeat: _____ times each legStanding Knee FlexionTo strengthen muscles in the back ofthigh (hamstrings)The exercise: Stand, holding on toa steady surface (like a dresser orcountertop). Bend your knee as faras you can, then lower slowly. Repeat: _____ times each legHeel Digs To strengthen your hamstring muscles The exercise: Sit in a chair and dig your heel into the floor andback towards : _____ times each leg912345678 Nine Exercises for KneesYour personalized exercise program (this section is meant to be removed so you can post or keep it in a convenient location) Perform the checked Exercises : _____ times every day Other instructions: _____HEALTHSTRONGHIGHLANDHOSPITALAPPENDI XV
