Knee rehab exercise, Pg3

This page continues from page 2 of knee rehab exercise, and details more good knee exercises after an injury and/or treatment. Links to other pages on exercises for knees immediately follow.

LINKS

Knee rehab exercise

Knee (pg2)rehab exercise

Knee (pg3) rehab exercise

Knee (pg4) rehab exercise

Knee exercises

Arthritis knee exercise

Note on PRE: For progressive resistance exercise (PRE)-> Begin by doing 1 - 3 sets of 5 - 10 reps. Add sets on some days, reps on other days. When you can do 3 sets of 10 with little difficulty, progress to 3x15 next session, then 3x20 next session. When you can do 3x20 with little problem, add resistance, 1 - 2 pounds, return to 3x10 and cycle up. Work your way back up to 3x20 add another 1 - 2 lbs. Repeat cycle.

Click to go from knee rehab exercise to Home 13) HIP FLEXION: Sit on edge of flat, firm surface with your feet resting on floor. Lift target knee toward chest, keeping knee comfortably bent. Hold and slowly lower. Repeat and progress as outlined in PRE above.

Click to go from knee rehab exercise to Home 14) STANDING TERMINAL KNEE EXTENSION: Stand with Sport Cord placed just above joint line on back of engaged knee. Gradually straighten knee. Don’t lock knee. Repeat and progress as outlined in PRE above.
15) TERMINAL KNEE EXTENSION: Place a coffee can or paint can under engaged knee. Bend knee to about 30 degrees. Gradually extend lower leg until straight. Contract thigh muscles tightly for 3 seconds. Gradually lower heel to floor. Repeat and progress as outlined in PRE above.
Click to go from knee rehab exercise to Home 16) PARTIAL SQUATS: Stand with feet shoulder width apart, toes point slightly outward. Now bend knees and slowly squat down. Make sure posture is upright. Don’t let thighs to go below parallel to floor. Hold then return to start position. Repeat. Progress by increasing repetitions to 3x20. After doing so, begin to do one-leg squats.
17) SPORT CORD SQUATS: Stand with heels on Athletic Cord. Squat down, grab Athletic Cord handles stretching cord till it is snug. gradually stand erect pulling on cord then return to squat position against cord. Repeat and progress.
18) ONE LEGGED SQUATS: Use stable structure for balance. Slowly squat down on engaged leg as far as you can. Do not exceed 90 degrees. Gradually raise up to start. Repeat as directed.

Knee rehab exercise, pg4

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