Gentle Quadriceps Strengthening Exercises
Four exercises to develop your quadriceps to support health concerns such as Chrondromalacia patella and other mild to moderate knee arthritis.
Orthopaedics
There are four gentle exercises to help strengthen your quadriceps. These exercises can help develop your quadriceps to support health concerns such as Chrondromalacia patella and other mild to moderate knee arthritis. For full benefit keep stomach engaged and back straight during these exercises.
QUADRICEPS, aka the “four-headed” muscle, includes the vastus lateralis obliquus (VLO), vastus medialis obliquus (VMO), vastus intermedius (VI), and the rectus femoris (RF)
Consult your physician before exercise and stop exercise if you experience pain.
#1 The Pillow Squeeze Exercise
Strengthens the VMO
Squeeze Pillow and Hold for 10 seconds
5 – 10 reps
#2 The Plank
Strengthens all 4 muscles
Work up to holding for 30 - 60 seconds
# Up and Down Exercise
You may do this exercise lying supine or standing while holding support
Up and Down with foot straight strengthens VI and RF
Work up to 10 reps each side - straight foot and then foot turned in.
#4 The Horse Stance Exercise
The horse stance exercise strengthens all four Quadricep muscles.
If you experience ANY pain, do NOT perform!
a) Partial Squat and hold for 20 - 60 seconds
b) Come up favoring on e leg as shown
c) Exercise completed. One or two reps only
#Orthopaedics
For more information regarding recommended Chrondromalacia patella check out our FibonacciCOMPENDIUM on FibonacciMD.app
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