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DAILY EXERCISE PROGRAM FOR YOUR BACK: KNEE AND LEG EXERCISES
Knee Extension and Quad Setting
This is a two-part exercise. Sit in a chair and support your foot on a table or chair that is of comfortable height. By simply straightening your leg, you are maintaining knee flexibility. Make the leg as straight as you card tolerate, and hold at that point.
Now, add an isometric strengthening exercise. Try pulling your toes up so the back of the leg is stretched. Tighten your knee cap by pushing the knee down a little, and hold the contraction. You will notice wrinkles in the knee cap, and the muscles in the thigh will tighten. Hold that contraction for six seconds, relax, and repeat. This exercise is especially important for knee stability and standing support. It is called quadriceps muscle (quad) setting.
This is a very important exercise to maintain knee strength. Begin gradually and work up to 12 repetitions at one time. Repeat this two or three times a day. This exercise can be done while you relax in a chair watching TV or for a change of position and release of tension at work.
Straight Leg Raise
This exercise helps strengthen the large muscles in the front of the thigh (the quadriceps), which give major support for the knee. It also strengthens the muscles of the abdomen and improves the flexibility of the legs. Do the exercise on your bed or on the floor, whichever is more comfortable for you.
Lie flat on your back. To protect your back during this exercise, you may hug one leg to your chest or simply bend the knee and hip, and rest the foot on the bed or the floor. Choose the position most comfortable for you. Now, raise the other leg straight up slowly as far as you can, trying to keep the abdomen in and maintaining the back firmly against the floor or bed as in the pelvic tilt-flat back position. When your back begins to arch, stop the raised leg at that point. Hold the position for six seconds. Bend and lower the leg and repeat the exercise. Now do the same for the other leg.
Repeat this exercise, gradually increasing up to five, then more, up to 20 repetitions. If your back hurts or if you have pain in your leg, talk to your physician or physical therapist before you continue.
Knee Flexion
This exercise can be done on your bed or on the floor, whichever is more comfortable. Lying on your stomach, bend your knee, moving your ankle toward your back as far as you can, then straighten your knee again. Repeat these movements, alternating legs. Gradually increase to five, then more, up to 20 repetitions twice each day.
*38/135/5*
