Knee Exercises

| Knee Exercises

| Quadriceps Isometrics:

 Position:

Lie flat on the back with one knee bent and exercising leg straight. Keep one small ball or a towel roll under the exercising knee.

 Exercise:

Press the ball down with around 40%-60% of your force; hold for 2-3 seconds or as prescribed and then release. Heel should not be lifted off the bed.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

 

Bend your neck to one side bringing your ear closer to your shoulder. Hold this position for 2-3 second and then repeat on the other side.  You should not lift your shoulders.  Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| VMO Strengthening:

 Position:

Lie flat on the back with one knee bent and the exercising leg straight. Keep the exercising leg 25-30 degrees bent by keeping a ball or pillow underneath. Keep the leg relaxed and breathe normally.

 Exercise:

Straighten the exercising knee by lifting the lower leg up. Keep the knee resting on the ball. Hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

 

neck-exercise-pose-1

|Straight Leg Raise:

 Position:

Lie flat on the back with normal breathing.

 Exercise:

Lift one leg till 40-60 degrees, hold for 2-3 seconds and then relax. 

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

 

neck-exercise-pose-1

| Knee Extension:

 Position:

Sit on a high chair with back straight and legs hanging down.

 Exercise:

Straighten the exercising leg by extending the knee. Hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

 

low back physiotherapy exercises

| Knee Curls:

 Position:

Lie on your tummy facing downwards. Breathe normally.

 Exercise:

Bend the exercising knee as far as possible without stressing it. Relax slowly.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

 

low back physiotherapy exercises

| Hip Extension:

 Position:

Lie on your tummy facing downwards. Keep the exercising leg bent 90 degrees at the knee. Breathe normally.

 Exercise:

Lift the bent knee 5-8 cm off the bed. Hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

 

low back physiotherapy exercises

| Adductor Strengthening:

 Position: Lie on one side with lower leg straight and the upper leg as stabilizing anchor with foot flat on the bed.  Exercise: Lift the lower leg up with the knee straight. Hold for 2-3 seconds and then relax. Repeat for the number of repetitions and sets as prescribed by your physiotherapist.  
Low Back Exercise pose

| Hamstring Isometrics:

 Position:

Sit on a chair with back straight and feet on the floor. Keep a ball or a towel roll as shown in the image.

 Exercise:

Press the ball with your heel by bending the knee. Apply 40%-60% of your force, hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

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