Chair Leg Extension (Strengthened Quadriceps muscles or Thighs)
Press your tailbone firmly against the back of the chair. If the chair is adjustable, move the height so your thighs are parallel to the ground. Lightly grasp the armrests or the edges of the seat pad. Keeping your back straight and looking straight ahead, slowly extend your right leg with your foot flexed toward your shin. At the top of the movement, your leg should be fully extended, but don't forcefully lock out your knee. Slowly return
to the starting position. Do 10 repetitions, then repeat with your left leg (3 times a day).
Hip Adductor Strengthening
Sitting with the knees touching and feet slightly apart. Push the knees together tightly. Hold for a count of 5 then relax. Repeat as tolerated.
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