Knee Exercise Demonstration
Ankle Pumps:
Strengthen the calf and leg muscles.
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Press both feet down and wait for 10 seconds, then pull both feet up and wait for 10 seconds.
Static Quadricep Exercises:
Strengthens the Knee Extensors.
Push the Knee down and tighten the quadriceps in such a way that the knee becomes a fulcrum to lever the ankle up. Then take foot towards your self and wait for 10 seconds before relaxing.
Knee Bending on Bed:
Strengthens the Knee flexors whilst lying down.
Dynamic Quadricep Exercises:
Strengthening Knee flexors whilsts sitting at the edge of the bed.
Hip Adduction with Gravity:
Strengthens the Hip Adductors.
Lying down and taking the leg outwards.
Straight leg raising :
Strengthens the quadriceps.
Lying down straight and raising the leg.
Hip adduction against gravity:
Strengthens the hip adductors.
Lying down on side and raising the leg towards the ceiling.
Hamstring strengthening :
Lying down on the stomach and bending the knee. Holding it for 10 seconds and then straightening it.
Ankle curls :
To strengthen gastrocnemius.
Standing on toes and waiting for 10 seconds before relaxing.
Hamstring curls :
Strengthens hamstrings.
Bending Knee in standing position.