“You Deserve To Be Pain Free & Active” Simple Exercises to Strengthen The Knees
QUAD STRETCH The quad stretch is a tremendous bang for your buck move that can be done just about anywhere. Got a chair? Good you can do this exercise. The beauty in this stretch is that it hits the front of the foot, ankles, shins, quads and knees. How it’s done: Sit on a standard chair sideways with your right side facing out and feet flat on the floor. Balance on the chair on your left buttock so that your right leg is outside of the chair leg. Hold the back of the chair with your left hand. Bend your right leg and grab onto your ankle with your right hand. Pull your heel back toward your butt, until your knee is pointed down at the floor. Hold the stretch for 10 to 20 seconds, then repeat on the other side. KNEE EXTENSION STRETCH Assessing and treating loss of knee extension range of motion is an important component of rehabilitation following any knee surgery or injury. There are many ways to treat loss of range of motion in the knee, however, proper assessment of range of motion is even more important. Allowing gentle, frequent, and progressive load to the knee is usually more tolerable for the person, especially those that are sore or guarded in their movements. How it’s done: Place a rolled up towel under your knee. While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds. Alternate legs and repeat 5 times.
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