Exercises to Improve Your Knees

By January 20, 2017Posture Improvement
Knee

Do you have trouble with your knees?

This month we are focusing on the knee.  Please follow these following exercises to get better performance from your knees.

 

Standing Calf Stretch1Standing Calf Stretch2

1. Standing Calf Stretch

Starting Position: Begin standing with leg to be stretched extended behind body. Leg should be straight with heel on ground.

Movement: Slowly lean forward, putting weight onto front leg while maintaining straight leg and heel-floor contact. A gentle stretch should be felt in upper calf muscle. Hold for 30 seconds and repeat on opposite side. Repeat.

 

Seated hamstring 1seated hamstring 2

2. Seated Hamstring Stretch

Starting Position: Begin seated on floor. Extend one leg while other is flexed inward. Maintain good posture, positioning self on sit bones (ischial tuberosities). Spine is in neutral position with a flat lower back.

Movement: Maintaining a flat back posture, lean and reach forward until a gentle stretch is felt behind straight leg. Hold for 30 seconds. Repeat. Alternate sides.

 

Quad sets 2Quad sets 1

3. Quad Sets

Starting Position: Begin sitting upright or lying back with legs extended.

Movement: Tighten thigh muscles and hold for 5 seconds. All the muscles around the knee cap should tighten. There should be minimal knee joint movement. Repeat.