1.
Quad Set
HOW TO: Begin in long sitting with one leg bent, foot flat on the floor and your leg to be exercised laying as flat as possible. Tighten your quad to push your knee down into the floor further straightening your leg. Hold and repeat as prescribed. Be sure not to lift your thigh off the floor.
COMMENT: You may place a small towel roll (hand towel rolled )
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 2
Supine Heel Slide with Strap
HOW TO: Begin lying on your back with a strap looped around your foot on the affected side. Grasp the strap and pull so your foot moves towards your buttock and your knee bends into a stretch while keeping your heel in contact with the table. Pull until you feel a moderate stretch and stay within a tolerable pain level. Hold for prescribed amount of time then slowly lower back.
COMMENT: You can use a make a loop in a bed sheet for your strap
2.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 2
3.
Seated Knee Extension Stretch (2 chairs)
HOW TO: Start by sitting with a chair, or other object, to prop your foot on, in front of you. The chair should be of equal height so that your leg (if it were straight) would be parallel with the floor. Place leg you wish to stretch onto chair in front of you and allow gravity to pull your knee into an extended position. Hold and repeat as directed.
Hold: 5-8 minutes
Times Per Day: 2
Seated Knee Extensions (Long Arc Quads)
HOW TO: Sit with both feet on the floor. On the side you wish to exercise, lift the foot off the floor so that the knee is straight and parallel to the floor. Slowly let the foot return back to the floor. Repeat as directed.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 2
4.
5.
Long Sitting Calf Stretch with Strap
HOW TO: Begin seated on a plinth or on the ground on a yoga mat. Have both legs straight out in front of you with your feet and toes pointed up toward the ceiling. Place a towel or stretching strap around the sole of your foot. Grasp the towel or strap at both ends and pull gently towards you until you feel a stretch in your calf. Hold as directed. Repeat as
COMMENT: You can also perform laying flat on your back or in a reclined position
Sets: 2
Hold: 30 seconds
Times Per Day: 2