Knee Isometric / Knee Setting Exercises http://www.AskDoctorJo.com These knee isometrics (or knee setting) exercises are great to do if you don’t have the knee strength yet to perform knee strengthening exercises. For Doctor Jo’s blog post about this video, visit: http://www.askdoctorjo.com/content/knee-isometric-knee-setting-exercises
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Sometimes you are not ready to perform strengthening exercises with full movements because you don’t have enough strength yet, or because it hurts too much. This video will show you isometric or setting exercises that will help strengthen your muscles before you are quite ready for big movement exercises.
The first exercises are quad sets. Sit in long sitting with your legs straight out in front of you. If you want, put a rolled towel underneath your knee to give yourself a target. Then squeeze your knee down into the roll towards the ground. Hold it for 3 seconds, and do ten of them. Next is a hamstring set. Bend up your knees in a hooklying position. Push your heel down into the ground and hold it for 3 seconds, do this 10 times.
The next two are hip adductor and abductor isometric exercises. First take a belt and wrap it around your thighs just above your knees. Push outwards toward the belt like your legs are opening up like a clamshell. Hold for 3 seconds, and repeat 10 times. Then take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3 seconds, repeat 10 times.
Knee Isometric / Knee Setting Exercises:
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.