Turn your feet outwards, and widen your legs to double the width of your shoulders. Squat down into a full squat position. Always keep your feet flat on the ground, do not let your heels raise from the floor. Go to www.rehabmypatient.com for more information.Sumo full squat - YouTube | |
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Step onto a box or step, placing one foot on the step, but before you place the other foot down, return to the start position. Repeat on the same leg the specified number of repetitions before moving onto the other leg. Go to www.rehabmypatient.com for more information.How to do a box step front single leg - YouTube | |
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Place a Swiss ball behind your lower back, and place your feet two foot (0.5m) from the wall. Open your legs slightly wider than shoulder width. Bend your knees to the full squat (90 degrees) position. Make sure you keep the middle of your knee cap in line with the middle toes of your foot. Always keep your feet flat on the ground, do not let your heels raise from the floor. Go to www.rehabmypatient.com for more information.Full squat Swiss ball - YouTube | |
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Pull your foot towards your bottom. If you are unsteady on your feet, make sure you hold on to something sturdy next to you like a wall or a table. You will feel a stretch to the quadricep muscles at the front of your thigh. Go to www.rehabmypatient.com for more information.How to do a Quadriceps stretch part 2 - YouTube | |
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Sit down on your heels, and then relax the body backwards. Hold this position to create the stretch to both thighs. You can also lift your pelvis to create a stronger stretch to the quadricep muscles at the front of your thighs. Go to www.rehabmypatient.com for more information.How to do a Quadriceps stretch part 5 - YouTube | |
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First, identify your VMO - it's the inside part of the front of your thigh, and makes up part of the quadriceps muscles. Contract your VMO by squeezing your inside thigh muscle, and slowly lift your leg off the floor/bed. When your leg is a few inches off the ground, rotate your leg outwards so your foot is pointing at a 45 degree angle to the side. You will feel a pull on the inside of the thigh muscle, from your groin to your knee. Go to www.rehabmypatient.com for more information.VMO strengthening lying 2 with hip flexion - YouTube | |
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Start in a press-up position, and bring one leg in so your left knee is close to your left hand. Straight away, take it back out and then bring your right knee in towards your right hand, and repeat. This exercise is great for strength-endurance and works the whole body. Go to www.rehabmypatient.com for more information.How to do a Mountain climber - YouTube | |
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Sit down, bend your knee and put an exercise band around the sole of your foot. Straighten the leg against resistance. You will feel the front thigh (quadriceps) muscles working. Go to www.rehabmypatient.com for more information.How to strengthen your quadriceps with a band sitting - YouTube | |
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Lie face down, and bend your knee so your heel is close to your bottom. Quickly drop your foot towards the floor, but catch/stop the movement before you reach full leg extension. Flick the hamstring by bringing your foot back up to your bottom. Go to www.rehabmypatient.com for more information.How to do Eccentric hamstring catchflicks - YouTube | |
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Bend your knee towards your chest, and pull the heel towards your bottom to apply overpressure. You will feel a stretch to the quadricep muscles at the front of your thigh. Go to www.rehabmypatient.com for more information.How to improve knee mobility - YouTube | |
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