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Click here
to go to other exercises for the knee
Click here to go to standing exercises for knee
These are exercises that are more advanced for those who have increased
flexibility and mobility.
Windmill Hops | Half-Squats | Balanced
Stretch | Step Downs | Deep
Knee Bends | Leg Swings | Wall
Slide | Pretend Moguls
*Roll
mouse over image to view complete exercise.
Windmill
Hops
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| This exercise works the knees with moderate impact, and it
rotates the upper body as it requires aerobic conditioning,
agility and balance. To do this exercise, place a rolled
towel on the ground. Start on your right foot with your
left hand on the floor, as shown in picture one. Next,
jump from this position, across the towel landing on
your left foot and right hand. Do this back and forth
for one minute. Rest, then repeat this momentum for 10
one minute intervals. |
Half-Squats
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| This exercise is done to help strengthen the knee to work
up to a full deep knee bend. You do this exercise by
standing with your feet six inches apart to keep you
balanced. Slowly begin to lower your body, but no more
than 12 inches. Your stance should be no greater than
a 45 degree angle from your thigh to the floor. Hold
this half-squat position for ten seconds, and then return
to a standing position. Repeat this ten times. |
*Roll mouse over image to view complete exercise.
Balanced
Stretch
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| This exercise works on your agility and balance. To do this
exercise, stand and reach behind you, and grasp your
foot. Slowly bend forward and extend your left arm outward.
Hold this position for ten seconds, then return to the
starting position and switch legs. Do ten stretches with
each leg. You may use a chair back to balance if you
are having a difficult time with this exercise. |
Step
Downs
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| You should NOT do this exercise if you have a abnormally
sore knee, or if you are not sure of the underlying problem.
Because this exercise places your entire weight on your
knee, it is a good simulation.for water and snow skiing
because each of these sports places your entire weight
on your knee. To do this exercise, start with both feet
on the platform, which can be a stair or a stack of books.
Then, extend your left leg out and slowly lower your
body on the right knee. Hold for five seconds, then return
to the starting position. Repeat with the other leg. |
*Roll mouse over image to view complete exercise.
Deep
Knee Bends
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| This exercise can strengthen a healthy knee, and prepare
it for the high impact the knees may get on the crusty
snow, or the spring action generated by the fresh powder.
To do this exercise, start with the feet shoulder width
apart. Your hands are outstretched for balance. Lower
your body slowly (don't bounce up and down) until the
thighs are horizontal. Hold your squat position for five
seconds, then stand. Repeat ten times. |
*Roll mouse over image to view complete exercise.
| Leg
Swings |
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| This exercise requires a great deal of balance. You may put
one hand on a chair back to balance if need be. To do
this exercise, stand on your right leg. Extend your left
leg out in front of you until it can almost touch the
floor, 18 inches in front. Next, slowly begin to swing
the left leg to the side so the leg may touch the floor,
18 inches to the side, then back behind you, then back
to the starting position. You left leg will have made
a large semicircle path from front to back. Repeat 10
times, then switch legs. |
*Roll mouse over image to view complete exercise.
| Wall
Slide |
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| The wall slide has been a common exercise for competitive
skiers for years. It relies heavily on the quadriceps
muscles and tendons around the knee. To do this exercise,
start with your back up against the wall and your feet
about 15 inches away from the wall. Slowly slide down
until your thighs are horizontal. Hold this for ten to
thirty seconds, depending on your endurance. Slide back
up. Repeat this exercise ten times. |
*Roll mouse over image to view complete exercise.
| Pretend
Moguls |
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| This exercise is a good simulation for preparing yourself
for moguls. To do this exercise, place a rolled towel
on the floor. Start on the left side and hop with both
feet together to the right side, and then to the back
again without stopping. Continue this momentum for 30
seconds. To simulate skiing, remember to keep your hands
out in front of your body, as if you had poles in them. |
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