Knee Excersises and Information

Articles:

The Knee

The Knee Joint

Unrestricted Exercise Area:

K1. Quad/TFL Stretch

K2. Straight Leg Raise

K3. Standing Quad Stretch with Chair

K4. Gluteus Medius Wall slide

K5. Clams

K6. Heel Slide/Dig

K7. Long-Sitting Hamstring Stretch

K8. Quad Set

K9. Self Patellar Inferior Glide

K10. Self Patellar Medial Glide

K11. Self Patellar Superior Glide

K12. Self Patellar Medial Tilt

K13. Short Arc Quad

K14. Wall Slide (for knee range of motion)

K15. Ball Squat

K16. Heel Raise-Two Legged

K17. Calf Stretch-Knee Bent (Soleus)

K18. Calf Stretch-Knee Straight (Gastrocnemius)

K19. Wall Sit

K20. Wipers

K21. Standing Knee Press

K22. Supine Active Hamstring stretch

K23. Gluteus/Piriformis Stretch

Restricted Exercise Area:

RK1. Stork

RK2. Prone Quad Stretch

RK3. Prone Hamstring Curl

RK4. Resisted Knee Press

RK5. Side-lying Hip Abduction

RK6. Side-lying Hip Adduction

RK7. Kneeling ITB Stretch

RK8. Lateral Step Up/Down

RK9. Step Up

RK10. Ball Press

RK11. Heel Raise ‚ Single Leg