Hi, James_in_ATX.
Your Therapists:
Alicia Gillman
Your Exercise Program:
Seated Knee Flexion Stretch
Seated on a chair, plant foot on the ground and slide forward so that knee bends and moves forward over toes.
Hold 1 minute.
Quad Sets
Set a timer for 3 minutes. With leg resting and knee straight, alternate 10 second quads squeeze/10 seconds rest until timer ends.
Shallow Squat
Hold onto chair or counter. Keep weight on heels as you bend your knees to about 45 degrees and then return to standing.
Perform 10 reps, rest and repeat.
Straight Leg Raise
Lying on back with the leg to work out straight and the other knee bent with foot on the floor. Tighten quads muscle, then hold knee straight as you lift the leg
Perform 10 reps, rest and repeat.
Prone Hamstring Curls
Lie flat on stomach, both legs out straight. Bring one foot up towards rear, bending the knee. Use a 2# ankle weight.
Perform 10 reps, rest and repeat.
Your performance this month is currently: 76%
Let's set a reminder for your next session.
What time is good?
Seated Knee Flexion Stretch
Seated on a chair, plant foot on the ground and slide forward
so that knee bends and moves forward over toes.
Hold 1 minute.
Quad Sets
Set a timer for 3 minutes. With leg resting and kneww straight, alternate 10 second quads squeeze/10seconds rest until timer ends.
Shallow Squat
Hold onto chair or counter. Keep weight on heels as you bend your knees to about 45 degrees and then return to standing. Perform 10 reps, rest and repeat.
Straight Leg Raise
Lying on back with the leg to work out straight and the other knee bent with foot on the floor. Tighten quads muscle, then hold knee straight as you lift the leg. Perform 10 reps, rest and repeat.
Prone Hamstring Curls
Lie flat on stomach, both legs out straight. Bring one foot up towards rear, bending the knee. Use a 2# ankle weight. Perform 10 reps, rest and repeat.