Top Exercises PDF

General Knee. Exercises. Stretch and Strengthen. Rheumatology Department. Great Western Hospital Swindon. Home Exercise Regime.

Description: Knee pain is often caused by ligament sprains, muscle strains, When appropriate exercises can be progressed with weight, elastic bands or.

Lower Extremity Strengthening Home Exercise Program. Closed Chain, Standing. 1. Quadricep Set (quadriceps are the front thigh muscles):. Standing.

Bridge Exercise ? Starting Position.

If my knee hurts, why exercise? Having strong, flexible muscles is the best way to keep healthy and prevent further injury. Strength. Strengthening the muscles 

Slowly bend knee to 45 degrees and hold for 3 sec. Return to starting position by pushing through the heel. Work towards performing this exercise without 

Knee strengthening exercises. Try to complete the exercises at least three times a day. Keep your leg elevated to decrease swelling.

Repeat this exercise 10 to 20 times, five times per day. Strength ? Quadriceps, Short Arcs. Non-weight Bearing. 1. Lie flat or sit with your leg straight.

Pull your foot up towards you and push your knee down into the bed. Hold for 5 seconds and repeat. Remember to exercise both legs. Repetitions?

Wall Squat with Leg Raise.

These are the muscles at the front of the thigh that straighten the knee. Weak quadriceps are one of the most common causes of knee pain. 1) Quad Clenches.

The best foot angle is one which provides the least amount of hip and knee restriction when you lower the hips in preparation to lift, so don't be afraid to 

These exercises are designed to address the most common weaknesses and tissue tightness associated with knee osteoarthritis. Improving your strength and 

Do all of these exercises 3 times a dayon your affected side. Do each exercise 20 times. Hold onto a solid rail or kitchen counter at home when doing these