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Exercises osteoarthritis for STRENGTHENING AND STABILITY EXERCISES


QUADRICEPS STRETCH Sit or lie on the floor (or a bed if the floor is difficult) with your knee straight, slowly bend the affected knee (by sliding the foot up to your buttocks) as much as you can. When you feel a stretch in the thigh muscle hold the position for 10 seconds and then straighten.


SETS REPS 1


5-8


QUADRICEPS TENSE Sit up or lie on your back with your legs straight and place a rolled up towel under either your knees or ankles. Tighten the front thigh muscle (quadri- ceps) by pushing the knee down. Hold for 10 seconds and then release for 20 seconds.


SETS REPS 1


5-8


SEATED HAMSTRING STRETCH Sit on a chair and straighten one leg one leg out in front of you. If you do not feel a stretch in the back of your thigh, gently bend forward until you do. Hold the stretch for 20 seconds and with the exercise above, perform on both legs.


SETS REPS 1


5-8


ADDUCTOR STRENGTHENING Sit on a chair, place a towel or ball between your thighs, tighten your buttocks and squeeze your thigh muscles together. Hold this position for 10 seconds before relaxing.


SETS REPS 1


5-8


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


QUADRICEPS STRENGTHENING - MINI SQUATS Using a chair for support (if required), squat down bending both knees but keeping the back straight. The squat should be to approximately 45o this position for 10 seconds.


. Hold


SETS REPS 1


KNEE FLEXION Stand behind a chair for support and raise one knee so that it is as close to 90o


at the knee and hip as possible


without causing pain. Then return the foot to the ground.


SETS REPS 1


of the knee


10-15


10-15


QUADRICEPS STRENGTHENING – SIT TO STAND Sit on a chair or higher block if a chair is too low, and slowly stand up without using your arms to push off. When you are standing up, return slowly to the sitting position again without using your arms. Repeat this movement 5-10 times as long as it doesn’t cause pain.


SETS REPS 1


5-10


QUADRICEPS STRENGTHENING – STEP UP Stand at the bottom of the stairs and step up with one leg and then back down with the same leg. Repeat this 5-10 times on each leg taking 3-4 seconds to complete the step. You can hold on to a bannister for support.


SETS REPS 1


5-10 Produced by


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