#63a - Quad Setting with Straight Leg Raise
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
Strengthen quadriceps muscles to decrease knee pain.
Where to Feel it:
In your inner thigh, quadriceps and hips.
Description:
- Sit back, leaning back on your elbows, with one knee bent and one leg extended straight out.
- “Set" (contract) your quadriceps muscle of the straight leg, by squeezing your thigh and pushing the back of your knee into the floor.
- Keep the quad “set", as you slowly raise your leg several inches off the ground, for a count of 3.
- Hold for 3 seconds, and then slowly lower your straight leg back to the floor, for a count of 3.
- Remember to always keep breathing!
Reps:
3-10 reps each leg.
#63b - Quad Setting with Side Leg Raise
Purpose:
Strengthen quadriceps muscles to decrease knee pain.
Where to Feel it:
In your inner thigh, quadriceps and hips.
Description:
- Sit back, leaning back on your side (left side pictured above), with the top leg knee bent and bottom leg extended straight out.
- “Set" (contract) your quadriceps muscle of the straight leg.
- Keep the quad “set", as you slowly raise your leg several inches off the ground, for a count of 3.
- Hold for 3 seconds, and then slowly lower your straight leg back to the floor, for a count of 3.
- Remember to always keep breathing!
Reps:
3-10 reps each leg.
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