Step Ups

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Physio exercises to help improve range of movement at the knee and strengthen the quads. Early to mid stage rehabilitation exercises for after knee injury, f...

Motion: Stand at the lowest step, feet placed at the hip width, back straight and abdominal muscles tight. Place the foot of the weak leg on the step, keep the straight leg in line, then step up and lock the knee, keeping the back straight. Then step down slowly with the good leg first. Perform 10 step-ups each leg.

Repetitions: Perform 5 times each leg.

Expert:  Physical Therapist, www.Physioexerciselibrary.com

 

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Prone Straight Leg Raises (Weighted)

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Prone Straight Leg Lifts Preparation:Place your hands shoulder width apart, with your chest over your hands, knees underneath hips. One leg extended out behi...

Motion: Apply ankle weights of 1-8 lbs. Position yourself on the floor, hands slighter wider then shoulder width, knees bent, and elbows locked. Extend the right leg back, locking the knee then lift the leg upward until it is level with your back, then return the leg straight to the floor. Perform 3 times then switch to the left. Alternate each leg.

Repetitions: Perform the exercise on each leg, 5-10 times.

Expert:  Physical Therapist, www.bodydevelopmentspecialists.com.au

 

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Prone Straight Leg Raises

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At Restore Plus Physical Therapy & Rehabilitation, our dedicated and welcoming staff creates an environment optimal for healing. The waiting area makes you f...

Motion: Lie prone on a firm flat surface or the floor. Support your head with a pillow or your hands. Keep the right leg straight and the knee locked. Lift your leg about 12-18 inches from the surface, hold 1-3 seconds then return to rest. Do not arch the back or lift too high. Perform 10 times each leg.

Repetitions: Repeat on each leg 3-5 times.

Expert:  Physical Therapist, Restore Plus Physical Therapy and Rehabilitation

 

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Sit to Stand with Progression

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Motion: Stand with feet slightly wider than shoulder width, keep chest upright, stick your butt out as you sit down onto a high bench/bed/chair. Touch your buttocks to the surface then stand straight up, keeping knees in line with the toes. As you stand up straight contract the butt muscles together.

Advance the exercise by using a lower seat.

Use a weight to help keep the torso upright.

Repetitions: Perform each exercise 15 times and repeat 3-5 times.

Expert: physical therapist, Competitive Sports Clinic

 

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Hamstring Curls (Standing Knee Flexion)

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Standing Knee Flexion exercise is a great knee exercise to strengthen your hamstring muscles & knees. Standing Knee Flexion is an easy knee strengthening exe...

Motion: Stand with feet shoulder width apart near a wall, chair or table where you can hold-on to brace yourself. Lift one leg and slowly bring your heel towards your buttocks, keeping toes pointed to isolate the hamstrings. Keep knees in line with each other. Then slower lower the foot to the floor.

Repetitions: Perform the motion 10 times on each leg and repeat 3 times.

Expert:  Fitness Buffhq

 

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Single Knee-to-Chest Stretch

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MOTION:

Lie on your back with your back flat on the floor and both knees bent. Hold one thigh behind your knee and bring one knee up to your chest. Hold 20 seconds. Return your leg to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapist, "Dr. Jo", https://www.youtube.com/user/AskDoctorJo

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Hamstring Stretch

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MOTION:

Lie on your back with legs bent. Hold one thigh behind your knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax and return the foot to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapists, Rehab Plus Arizona, http://www.rehabplusaz.com/

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.