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How do I strengthen My Knees
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oxford58 posted:
I had knee surger in December 2011 and prior to the surgery, I was in the gym 4 to 5 times a week. About a year now, I have been doing water areobics two to four times a week and I also was going to a spin class. I attended a chair yoga class yesterday and found that I really don't have strength in my knees. What exercises can I do to correct the problem.

In advance, thanks.

Oxford58
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lissacoffey responded:
Quad Clenches
Purpose: Maintain and strengthen the Quads without moving the knee, enable full straightening of the knee


Starting position: Lying flat on your back or sitting up. Leg and knee straight



Action: Tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench. Hold for 3 secs



Repetition: Repeat 10-20x every 3-4 hours



Variations: If you are struggling to get your knee to straighten fully, place a rolled up towel underneath the ankle so that your leg is lifted slightly on the bed. Then do the exercise as described. Lifting the knee up slightly lets gravity help the knee to straighten






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