Gymnastics
Strengthening exercises
knee joint muscles
SUSPENDED POSITION
– Bring the foot into a vertical position, with the heel slightly raised off the floor
– The popliteal fossa is pressed tightly against the floor
– Tighten your buttock muscles
– Hold the position for 10 seconds, repeat 5 times
SITTING POSITION
– Lift the leg with the foot up.
– Straighten the leg at the knee.
– Raise your hip slightly
– Repeat 5 times for each leg, do 5 exercises in total
SUSPENDED POSITION
– Place a roller under your knee.
– Place your foot vertically, straighten your knee
– Hold for 10 seconds, repeat 10 times
PRONATION POSITION
– Raise the straightened leg
– Bend and unbend the knee
– The other leg is straightened and lies still
– Repeat 5 times
SUSPENDED POSITION
– Place the foot vertically
– Straighten your leg and lift it slightly off the floor.
– Make leg movements to the side and back.
– The kneecap looks upwards
– The other leg is stationary
– Perform 5 times
Exercises for unloading
knee joint
SITTING POSITION
– Bend and straighten the leg (free, calm leg swings)
– There should be enough space in front and behind
– Don't touch the floor with your foot
– The seat should be flat so as not to interfere with leg movement
SUSPENDED POSITION
– Make circular movements with the affected leg in a hanging position (bicycle)
– The other leg is bent at the knee and rests on the floor
– The leg should bend and unbend fully during movement.
– 5 circular movements forward and 5 backward
SUSPENDED POSITION
– Rhythmically tense the thigh muscles
– Try to pull the kneecap up towards the thigh
– Lift your leg up.
– Repeat 20 times
SUSPENDED POSITION
– Bend and unbend the knee
– The heel does not lift off the floor.
– The foot is looking up.
– Repeat 10 times