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Back Exercises
Exercises
This routine strengthens the quadriceps and core muscles, enhances knee stability, and improves hip mobility.
The routine includes quadriceps sets by tightening the thigh muscle while pressing the knee down, quad sets by straightening the knee with a prop and holding, and lifting hips with a 10-second hold, repeated multiple times.
Quadriceps Sets
Lie in bed with your legs straight. Tighten the front thigh muscle of your operated leg while pressing the back of your knee down into the bed.
Hold for 5 seconds, then relax the leg.
Quads Sets
- Lie on your back and use a small paper towel roll or basketball to prop your knee
- Slowly straighten your bent kneeuntil it is all the way straight.
- Tighten your quadmuscle and hold it tight for five seconds.
- Slowly lower your leg
- Repeat for 15 repetitions.
Place a pillow under your knee before starting exercises.
Lift hips up hold for 10 secs repeat x 10.
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