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Quadriceps Strengthening Exercises (Basic)

Summary:


This includes simple basic exercises for the quadriceps muscles (front thigh muscles), commonly used when the pain is intense, or immediately after knee operations




Inner Range Quads (video)

  • Lie on your back
  • Roll a towel and place it below your knee
  • Tighten your front thigh muscle and lift up your heel
  • Hold it there for 5 to 10 sec
  • Slowly return to starting position
  • Repeat 8-12 times


Straight Leg Raise(video)

  • Lie on your back
  • Bend your left knee and straighten your right knee
  • Tighten your right thigh muscle and lift it off the ground
  • Hold it there for 5 to 10 sec
  • Slowly return to starting position
  • Repeat 8-12 times


Wall Slides (video)

  • Stand with back supported against the wall
  • Take 1.5 steps forward.
  • Using your legs to balance, begin to bend your knees and lower yourself as much as possible till you obtained a right angle for the knees or before the point of pain.
  • Hold in that position for 5-10 seconds.
  • Slide your back up, exerting through your both heel of your feet and return to the starting position.
  • Repeat 8-12 times



- Last updated 25 Jun 2010,1:43 pm




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