Delta fitness

Rehabilitation knees
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=8270
1. Isometric contraction of the back of the knee
Lie on your back with your knees bend and your feet
placed on the floor.
Place one leg a bit further out than the other and place
the heel on the floor. Press the heel down in the floor by
activating the musculature in the back of the thigh, hold
the contraction in 5 seconds and then repeat.
Reps: 20 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=8271
2. On your back knee- and hip bend with a slide
Lie on your back farthest out on a mat. Bend your knees
and place the sole of your foot on the floor. One leg is
placed outside the mat (use a sock or something else
that slides well). Let the heel of the foot that is placed
outside the mat, slide on the floor, so that you stretch the
leg out as far as possible, and bend it as much as
possible, repeat.
Reps: 20 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=5565
3. Knee stretch with bolster
Put a bolster, a rolled-up towel or similar under your
knee. Rest your ham on the bolster. Flex your front thigh
muscles, causing the foot to be lifted off the mat and the
knee to stretch maximally. Slowly lower back and repeat
the exercise.
Reps: 20 , Sets: 3

ExorLive.com 8/9/2019 @ 3:25 PM Page 1 of 1 Show video