Exercises Step By Step!

As you know one main part of a great recovery is to always keep up with your exercises at home. Usually your physical therapist will give you some workout as homework. It’s always a great to keep up with these exercises even after your done with physical therapy not only keeps you healthy but gives you strength to the knees. Always remember when it comes to the knee your thigh muscles are important.

For less pain and more stability…

If you take a look at the picture shows you how important the muscles around your knee is. The left picture shows you the Quadriceps thigh muscle which is the front of your leg and the right picture shows you the Hamstring on the back of your leg. The stronger you make those muscles the better stability you’ll have and less pain.

How should I start my exercises?

Start Slowly: very important to built muscle strength take time it’s not over night. As you get stronger gradually increase exercise repetition or add weights to your exercise.

Do not ignore pain: You should not feel any pain during exercises. You will feel discomfort which is normal because your strengthening your muscle, if you feel pain during exercise stop exercises.

Do not overdo exercises: You should not feel any pain after exercise. It’s typical to feel some discomfort or even stiffness and sore to the muscle. If your too sore or difficulty moving you overdid it. The best thing to do if that was to happen is rest the muscle out.

Ask Questions: Ask your doctor or physical therapist how much workout should you do and what they recommend.

Exercises…

Warm up 5-10 mins before any exercises like walking or cycling.

Straight-leg Lift

 This exercise you should feel it in the front of your thigh.

Lie on your back with one leg bent. Tightened your thigh muscles and slowly lift up leg off the floor. Hold it for 3 – 5 seconds then bring leg down slowly. Repeat to other leg. Make sure you keep your body relaxed and the stomach muscle tight to keep your lower back against the floor. You should not arch your back and lift the leg to high.

Single-leg Dip

 You should feel this exercise in the front and back of the thigh,hip and buttocks area.

Place two chairs on sides of you to help you with balance. Lift one leg slightly in front of you and plant your weight on the other leg. Slowly lower yourself down a few inches. Pushing your weight onto the heel of the supporting leg. Hold for 3-5 seconds. Slowly straighten up and switch to other side. The supporting leg should be bent slightly like if you were going to sit.

Hamstring Curl

You should feel this exercise in the back of your thigh.

Hold on to the back of a chair or wall for balancing. Plant your weight to the supporting leg. Lift the other foot and bring the heel up towards buttocks. Hold for 3-5 seconds. Slowly bring down the foot and repeat to other side. Try and keep your knees together when doing this exercise. Do not bring your heel up past 90 degrees.

Knee Stabilization Series.

 These exercises you will feel in your thigh, in your hip and buttocks area.

Hold on to the back of a chair for balance. Slightly lift one leg. Plant your weight on the supporting leg. Tighten the thigh muscle on the lifted leg slowly. Slightly swing movement in the directions on the picture. Hold for 3-5 seconds. Slowly return to start and repeat. Turn 90 degrees and start next exercise in the series. Focus on the supporting foot because it’s working just as hard as the moving foot. Do not arch your back or lean your body to either sides during exercises.

Wall Squats

 You will feel this in the front of your thighs.

Stand with your head, back and hips against the wall. Step out approximately 2 feet out from the wall hipwidth apart. Slowly slide down the wall almost to a sitting position. Hold for 5-10 seconds then slowly slide back up the wall and repeat. Make sure to keep abdominal muscles tight while doing this exercise. As time goes by and the stronger you get hold it longer. Do not slide your hips lower than your knees. Do not let your knees move forward over your toes.

Step up

 This exercise you will feel in your front and back of the thigh, hip and buttocks.

Use a 6-inch stool or platform. Step one foot onto the platform. Lift the other foot of the ground letting it hangly loosely of the platform.Try to hold it for 3-5 seconds slowly bring your foot make down to the ground. Repeat then switch sides. Always make sure your whole foot is on the platform before you step up. Remember not to lock your knee when doing this exercise.

Stretching Exercises

 This exercise you will feel it on the front of the thigh.

Hold on to a chair or wall for balance. Lift one foot and the heel up towards the buttocks area. Grab your ankle and lift towards body and hold for 30 seconds. Make sure once your done bring foot down slowly not just drop. Do not arch or twist your body.

Hamstring Stretch

 This exercise you will feel in the back of the thigh and behind the knees.

Sit up tall with your legs stretched in front of you. Bring both hands to your ankles or as far as you can without bending your knees. You can also put both hands on the sides of you on the floor and  slides your hands toward your ankles. Hold there for about 30 seconds. Make sure you stop sliding hands when you feel the stretch. Don’t lock your knees it’s just a stretch don’t try and touch your ankles with your nose.You only go as far as when you feel the stretch.

 

Hope you enjoyed these exercises if you have any questions leave me a comment to receive future new post coming up I will be putting other exercises and stretches for backs, ankles, arms, fingers and all joints.

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