Nine Exercises for Knees - URMC

Seated Knee Extension
Tostrengthen your thigh muscles
(quadriceps
The exercise:Sit on chair or bed.
Straighten knee as far as you can,
then slowly bend knee as far as it
will go.
Repeat:______ times each leg
Hamstring Stretch
To stretch the hamstrings (tendons in
back of the knee)
The exercise:Sit on couch or bed
with one leg out straight. Lean
forward towards your foot with a
straight back until stretch is felt.
Repeat:______ times each leg
Straight Leg Raise
Tostrengthen thigh muscles
(hip flexors)
The exercise:Keep knee straight
and lift entire leg off bed. Let leg
down slowly
.(Keep the opposite
knee bent with foot resting on bed.) Repeat:______ times each leg
Short Arc Quads
To strengthen your thigh muscles
(quadriceps
The exercise:Place a rolled towel
under you knee. Raise foot to
straighten your knee, then slowly
lower foot.
Repeat:______ times each leg
Heel SlidesTo strengthen hamstring muscles and
maintain knee mobility
The exercise:Lying with outstretched
legs, slowly bend the knee by sliding
your foot toward you. Slide back to
the starting position.
Repeat:______ times each leg
Quad Sets
Tostrengthen your thigh muscles
(quadriceps
The exercise
:Tighten muscles in
front of thigh by pushing the back
of your knee down into bed. Hold
for a count of 5 and then relax. Repeat:______ times each leg
Ankle Pumps
To strengthen and maintain ankle
mobility
The exercise:Flex your ankle up
and down by bringing toes up
toward your head and then point-
ing toes down as far as you can.
Repeat:______ times each legStanding Knee Flexion
To strengthen muscles in the back of
thigh (hamstrings
The exercise:Stand, holding on to
asteady surface (like a dresser or
countertop). Bend your knee as far
as you can, then lower slowly.
Repeat:______ times each leg
Heel Digs
To strengthen your hamstring muscles
The exercise:Sit in a chair and
dig your heel into the floor and
back towards yourself.Repeat:______ times each leg