quad sets
- Sit on a hard flat surface with the knee of your uninvolved leg bent and your hands behind you for support.
- Straighten your involved leg as much as possible, tightening the muscles on top of your thigh.
- Hold for five seconds, then relax.
- Repeat 15 times, wait 30 seconds and repeat the set. Do this two times per day.
short arc quadriceps
- Sit on a firm flat surface with hands behind you for support.
- Place a rolled towel under the involved leg to bend it about six inches.
- Raise the lower part of your leg until your knee is straight.
- Hold for about 5 seconds then relax.
- Repeat 15 times, wait 30 seconds and repeat the set. Do this two times per day.
straight leg raises
- Recline on your back resting on your elbows. Keep one leg bent, straighten the involved leg as much as possible, tightening the muscles on top of the thigh.
Lift the heel of the involved straight leg about four inches.- Hold for 5 seconds, then slowly return to the starting position and relax.
- Repeat 15 times, wait 30 seconds and repeat the set. Do this two times per day.
straight leg raises — abductors
- Lie on your uninvolved side. Bend your bottom leg (uninvolved leg) backward for support.
- Keep your top leg (involved leg) straight, lift the leg up keeping the knee and hip straight.
- Hold for 5 seconds then slowly return to the starting position and relax.
- Repeat 15 times, wait 30 seconds and repeat the set. Do this two times per day.
straight leg raises — adductors
- Lie on your involved leg: good leg (uninvolved leg) on top. The top leg should be bent over the front of the down leg to help with balance.
- Keep your down leg (involved leg) straight and in line with your body.
- Stay on your side and lift your down leg up toward the ceiling. Do not bring your leg forward. Hold it 5 seconds and slowly lower it and relax.
- Repeat 15 times, wait 30 seconds and repeat the set. Do this two times per day.