Lower Extremity Strengthening ? Home Exercise Program
Quad Sets. Lying on your back, place a small towel roll under your knee. Bend ankle, toes toward your head. Tighten the thigh by pressing down on the towel.
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Ankle Pumps While lying on your back, elevate your foot on pillows so it is
above the level of your heart. Slowly pump your ankle up and down as
far as you can comfortably do so.
Perform sets repetitions
times/day.
2.
Quad Sets
Lying on your back, place a small towel roll under your knee.
Bend ankle, toes toward your head. Tighten the thigh by pressing down
on
the
towel. To
help recruit VMO (innermost quadricep muscle), place
hand
pressure on inner thigh and tighten buttocks.
Hold 5 seconds.
Perform
sets
repetitions
times/day.
Progress to performing quad sets sitting in a chair and then to a standing
position
with a slight bend in the knee.
3.
Hamstring Sets
Lying on your back with a slight bend in the knee, tighten the
muscles
in the back of your thigh by pushing your heel into the floor.
Hold 5 seconds and relax.
Perform sets repetitions times/day.
