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Knee Extension
Strengthens muscles in
front of thigh and shin. Use ankle weights, if you are ready
to. Sit in a chair, with your back resting against the back
of the chair. If your feet are flat on the floor in this
position, you should place a rolled-up towel under your
knees to lift them up. Only the balls of your feet and your
toes should be resting on the floor. Rest your hands on your
thighs or on the sides of the chair. Take 3 seconds to
extend your right leg in front of you, parallel to the
floor, until your knee is straight. With your right leg in
this position, flex your foot so that your toes are pointing
toward your head; hold your foot in this position for 1 to 2
seconds. Take 3 seconds to lower your right leg back to the
starting position, so that the ball of your foot rests on
the floor again. Repeat with left leg. Alternate legs, until
you have done the exercise 8 to 15 times with each leg.
Rest; then do another set of 8 to 15 alternating
repetitions.
Summary:
- Sit in chair. Put rolled towel under knees, if needed.
- Slowly extend one leg as straight as possible.
- Hold position and flex foot to point toes toward head.
- Slowly lower leg back down.
- Repeat with other leg.