Click below to view exercises |
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| Straight
Leg Raise with Chair |
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| This exercise strengthens the upper
leg muscles that support the knee joint. It can be done while
recovering from a knee injury because it does not require any
knee bending. To do this exercise, use two chairs, or a chair
across from a couch. Raise your leg slowly, no more than 12
inches, keeping it straight during the motion. Hold for ten
seconds, then return to the starting position. Repeat this
exercise 10 times for each leg. |
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| Straight-Leg Lift
Exercise |
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| The supporting muscles in the leg
are strengthened with this exercise. It does not require any
movement in the knee joint area. To do this exercise, start
by lying on your back with your left leg bent upward. Keep
your right leg completely extended straight out. Slowly raise
your right leg to about a 45 degree angle, keeping the leg
locked straight. Hold for five seconds then slowly lower to
the flat, resting position. It is not necessary to take the
leg straight up to ninety degrees. Repeat this motion 20 times.
Then, switch to your left leg. |
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| Leg Adduction |
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| This exercise is an
adduction because the movement is inward. To do this exercise,
start with one foot above the chair, and one below resting
on the ground. Raise the straightened leg upward against the
bottom of the chair. Hold for ten seconds and then return the
leg to the floor. Repeat ten times, then switch legs. |
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| Leg
Raise Abduction Exercise |
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| The purpose of this exercise is to
strengthen the supporting muscles of the upper leg, even the
outer thigh area. To do this exercise, lay on your side with
your lower leg bent behind you, as shown, for balance. Slowly
raise your upper leg while keeping it straight. Hold this for
five seconds, then slowly lower back to the starting position.
Do 20 repetitions, repeat with the other leg. |
| Double Knee
to Chest |
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| Not only is this a good
stretch for your knees, but it is also good for your lower
back. To do this exercise, start on your back with your legs
outstretched. As you tuck both knees to the chest, put your
hands on the knee area on top of the shin. You may also place
your hands on the back of your thighs. Hold this position for
ten seconds. Go back to the starting position. |
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| Single Hamstring
Stretch |
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| Your hamstrings stabilize the weight
of your entire body. However, they are prone to strain. This
exercise improves the flexibility and strength of the hamstring.
To do this exercise, sit on the floor with your left leg outstretched
and your right leg bent. Reach out with both hands toward the
toes of your left foot. Do not bounce, just stretch slowly.
Hold the stretch for ten seconds. Go back to the starting position.
Do ten repetitions, then switch legs. |
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| Double
Hamstring Stretch |
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| Too much sitting can shorten our
hamstrings. This is another hamstring stretch, where both hamstrings
are stretched simultaneously. This position can be better if
bending the knee is uncomfortable for your sore knee. To do
this exercise, start with both legs extended. Slide and extend
your hands down toward your ankles, trying to keep your palms
pressed flat throughout the movement. Hold the stretch for
ten seconds, and repeat 20 times. |
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| Knee
Flexion |
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| This exercise is a simple range of
motion for the knee. It uses the weight of the leg for resistance.
This exercise helps increase flexibility and it strengthens
the hamstrings. To do this exercise, start by lying on your
stomach, with your upper body supported by your elbows. Place
one of your feet on a rolled-up towel and slowly raise it upward
six inches off the towel. Hold it for five seconds, then slowly
return to horizontal. Repeat twenty times, then switch legs.
You can do this exercise bringing your foot up to a 90 degree
angle, or you can use ankle weights also. |
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