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Knee
Straighteners
Push knee on to bed, tightening kneecap as tight
as possible, hold for 5 seconds.
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Knee
Rolls
lying on back with knees bent, roll both knees to the
right and then both knees to the left. Keep shoulders flat on the bed at
all times |
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Bridges
Lying on back, with knees bent, lift bottem up off the
bed as high as possible and hold for 5 seconds
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Side
Leg Lifts
Lying on side, keep knee straight and lift leg up. The body
must be kept straight and the leg mustn't stray forwards.
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Straight Leg
Raises
Hold leg completely straight, lift leg up 6 inches and hold for 2
seconds. |
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Tip-Toes
Standing, go up and down on tip-toes on both feet keeping
knees straight. |
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Knee
bends to chest
Lying on back with knees straight, bend one knee
up to chest and then place back on bed straight (Do all exercises on the
same leg and do not alternate i.e. 30 times to the right) |
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Head
and Shoulder Lifts
Lying on tummy, hands behind back, pull
shoulder blades together, tilt head and shoulders slowly. |
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Froggies
Lying on back with knees bent, let both knees flop out as
far as possible and then bring them in again. |
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Leg
Straighteners
Sitting on edge of bed. straighten knee as much as
possible, tightening the muscle completely, hold for
5 seconds.
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Back
Leg Lifts
lying on tummy, keep knee straight and lift the
whole leg up.
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Sit
Ups
Lying on back with knees bent, flatten back onto
floor, slowly lift up raising head first, then
shoulders, and then sit up as far as you can. |
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