05 Oct Tall Kneeling Quadriceps Stretch
HOW: Get down on your knees and sit onto your heels if able. Think of tucking your tail between your legs and squeeze your glutes hard. Doing this should naturally begin to thrust your hips forward, but if it hasn't, slowly begin to thrust...
05 Oct Seated Knee Flexion – PROM, Other Leg Assist
HOW: Sit at the edge of a table or some sort of elevated surface. Ideally, you don't want your feet to touch the ground. Place your unaffected leg under your affected leg, fully supporting it. Slowly let your affected knee bend by lowering your...
05 Oct Pistol Squat
HOW:Â Start by standing on one leg balanced with the other foot in the air and the knee straight in front of you. Perform a single leg squat by reaching the foot in the air in front of you keeping the knee straight and repeat.FEEL:Â You...
05 Oct Knee Flexion On Wall – PROM
HOW: Lie on your back close to a wall. Place your affected leg on the wall. Make sure your heel can slide on the wall, so wear a sock or place a pillow cloth or something else slippery around your foot so that it...
26 Aug Single Leg Hop – Continuous
HOW: Start with one leg on the ground. Load the weight bearing leg to jump as high as you can. Control the landing and repeat. FEEL: You will feel all the muscles in your leg working to control the landing and descent. COMPENSATION: When...
26 Aug Single Leg Hop
HOW: Start with one leg on the ground. Load the weight bearing leg to jump as high as you can. Control the landing, and pause prior to performing the next repetition. FEEL: You will feel all the muscles in your leg working to control...
26 Aug Spanish Squat
HOW: Anchor a band roughly knee height, and place the band around the back of your lower leg. You will then perform a squat while leaning into the band and keeping your trunk straight. FEEL: You will feel the muscles on the front of...
26 Aug Seated Long Arc Quad Isometrics – Band
HOW: Begin in a seated position with a band wrapped around your shin bone. Straighten out your knee by pulling into the band. Hold the desired position. FEEL: You will feel the thigh muscles working with this exercise. COMPENSATION: Please avoid moving at the...
26 Aug Anterior Step Down – Wedge
HOW: Place a wedge underneath your heel. Reach forward with the elevated leg as far as you can, tap the floor and return back to starting position. FEEL: You will feel the muscles in your legs working, particularly the muscles on the front of...
26 Aug Single Leg Spanish Squat
HOW: Anchor a band roughly knee height, and place the band around the back of the desired lower leg. Elevate one leg and stay balanced on the leg with the band. You will then perform a single leg squat while leaning into the band...
