Membership Level Name : ANNUAL ACCESS
Supine Passive Knee Extension PROM
2 Sets, 20 Reps, 3-5 sec Hold, 2-3 X Day, 6-7 X week
Seated Knee Extension - PROM
2 Sets, 15 Reps, 3-5 secs Hold, 2-3 X Day, 6-7 X week
Seated Knee Extension Bag Hang - PROM
2 Sets, 10 Reps, 15 sec Hold, 1 X Day, 3-4 X week
Seated Knee Extension - Overpressure, PROM
3 Sets, 15 Reps, 5 Hold, 1-2 X Day, 3-4 X week
Prone Knee Extension PROM Hang
3 Sets, 8 Reps, 5-10 sec Hold, 1 X Day, 4-5 X week
Backward Walking
2 Sets, 12 Reps, 1-2 X Day, 3-4 X week

Notes:


Supine Passive Knee Extension PROM
2 Sets
20 Reps
3-5 sec Hold
2-3 X Day
6-7 X week
HOW: While laying on your back, straighten your leg out and place your heel on an elevated surface with your toe pointed up. Typically lying back on your coach with your foot on the arm rest will suffice. Relax your leg muscles and let gravity push your leg down stretching the back of your knee. Hold for a prescribed amount of time.

 

FEEL: You should feel a stretch in the back of your leg.

 

COMPENSATION: Keep your knee relaxed and straight. Don’t let your knee hit the ground while the weight is being applied. Keep your toe pointed up so your hip doesn’t rotate up.
Seated Knee Extension - PROM
2 Sets
15 Reps
3-5 secs Hold
2-3 X Day
6-7 X week
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Let gravity pull your knee into extension and/or use your hands as needed to help move your knee into extension. Hold until your knee begins to feel a little uncomfortable – not painful. Then relax your leg. Repeat as needed or prescribed.

 

FEEL: This should feel like a stretch behind your knee, maybe even your calf and hamstring. It can be normal sometimes to feel discomfort in the front of the knee, try to readjust your position if it is not tolerable discomfort. See video for other tips.

 

COMPENSATION: Do not let your foot rotate out to the side. Make sure to only prop your foot on the chair so there is an empty space under your knee.
Seated Knee Extension Bag Hang - PROM
2 Sets
10 Reps
15 sec Hold
1 X Day
3-4 X week
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Place your foot into bag handles and place one handle above and below your knee. Place an item (2-5 lb.) into the bag. Let the weight of the bag pull your knee into extension for the time prescribed.

 

FEEL: This should feel like a stretch behind your knee, maybe even your calf and hamstring. It can be normal sometimes to feel discomfort in the front of the knee, try to readjust your position if it is not tolerable discomfort.
Seated Knee Extension - Overpressure, PROM
3 Sets
15 Reps
5 Hold
1-2 X Day
3-4 X week
HOW: Begin seated with one knee stretched out in front of you. Place your hands over your knee and push your knee straight. Your pressure should be directed down and back towards the floor.

FEEL: You will feel this stretch on the back of your knee or in the hamstring muscles.

COMPENSATION: Avoid rounding the back as you perform this, keep your back straight when leaning over.  

Prone Knee Extension PROM Hang
3 Sets
8 Reps
5-10 sec Hold
1 X Day
4-5 X week
HOW: Laying on a table or elevated surface, make sure your knees are slightly hanging over the edge. Your knee cap should be just over the edge, comfortably. Let gravity pull your lower leg down and extend your knee. Hold that stretch as long as prescribed, usually until it reaches a point of discomfort.

 

FEEL: You should feel a stretch in the back of your knee. If performing after surgery or injury, it is common to be uncomfortable.

 

COMPENSATION: Keep the knee straight. Make sure your kneecap is off the edge of the table. Stay relaxed!
Backward Walking
2 Sets
12 Reps
1-2 X Day
3-4 X week
HOW: Walk backwards. As you take a step with your involved leg, work on “staying strong” and squeezing your glutes and quadriceps as you make contact with the ground. The goal is to feel strong on your leg like no one can push you over. Think about pushing your knee backwards and straight.

 

FEEL: Feel your knee straighten and your quadriceps and glutes fire when your foot is on the ground.

 

COMPENSATION: Do not let your knee buckle. Keep it squeeze as hard as you can when your weight is on your foot.