1Inner Range Quads
- Sit in long sitting.
- Place a rolled up towel under your affected knee/leg.
- Draw your toes up towards your head.
- Press the knee into the towel and start to lift your heel off the floor/bed.
- Hold for a count of 3.
- Repeat as instructed by your physiotherapist.
2Straight Leg Raise
- Sitting upright with the legs out long or lying flat on your back.
- Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
- Turn the toes slightly outwards.
- Lift and lower the leg.
- Repeat as per Physiotherapist guidelines.
3Knee Flexion
- Come into a comfortable upright sitting position with the legs outstretched
- Take a theraband or towel around the sole of the foot of the target limb
- Using the arms, pull the band in towards the body to allow the knee to bend
- The heel will remain in contact with the surface
- Loosen the resistance to allow the heel to slide back to the starting position
- Repeat as per Physiotherapists guidelines
4Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
5Knee Extension
- Come into sitting with a rolled-up towel under the heel of the target limb.
- Allow the knee to soften into a straightened position.
- Sustain as per Physiotherapist guidelines.
- To come out of the posture use the hands to passively bend the knee.
6Knee Extension
- 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