Knee Strengthening Intermediate Exercise #1

Knee extension in sitting
begin this knee strengthening exercise in sitting with your knee bent and a resistance band tied around your ankle.Keeping your back straight,slowly straighten your knee tightening the front of your thigh(quadriceps).Perform 3 sets of 10 repetitions provided it is pain free.

Static hamstring contraction exercise #3

Begin this knee strengthening exercise in sitting with your knee bent to about 45 degrees.Press your heel into the floor tightening the back of your thigh (hamstring).Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee strengthening basic exercise #2

Quads over fulcrum

Begin this knee strengthening exercise lying on your back with a rolled towel or foam roll under your knee and your knee relaxed.Slowly staighten your knee as far as possible tightening the front of your thigh (quadriceps).Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee Strengthening-Basic exercise #1

Static Inner Quadriceps Contraction

Tighten the muscle at the front of your thigh(quads)by pushing your knee down into a towel.Put your fingers on your inner quads(VMO-vastus medialis obliquus)to feel the muscle tighten during contraction.Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee Strengthening Exercises

Knee strengthening exercises are designed to improve strength the muscles of the knee.Begin with the basic knee stretngthening exercises,once these are too easy they can be replaced with the intermediate knee strengthening exercises and eventually,the advanced knee strengthening exercises

Simple back exercise#6

Side bending

Stand with your hands by your side.Fingertips resting against the sides of your thighs. Slowly slide one hand down towards the knee, keeping your trunk upright and avoiding any twisting as you bend your body sideways. Reach as far down as you can, pause, then slowly straighten up. Do 5 to 10 bends to one side, then take a short rest before doing the other.

Simple back exercise #5

Forward bending

Stand with knees slightly bent. Bend forward from the waist as far as you can comfortably go. Let your arms hang down toward the floor. Keep weight evenly distributed as hold for 5 deep breaths. Come back up one vertebra at a time.