1Knee Extension
- Secure the resistance band around the ankle of the target limb to an anchor point at behind the foot.
- Come into sitting on a high chair with free space behind the backs of the leg.
- Roll onto the sits bones to ensure you are sitting up tall.
- Extend the target knee out in front of you with control.
- As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
2Static Quadriceps
- Sit with the legs extended.
- Place a rolled up towel under the target knee/leg.
- Draw your toes up towards your head.
- Press the knee into the towel.
- Keep the heel in contact with the ground.
- Hold for as many seconds as per Physiotherapist’s guidelines.