Knee Cap Exercise by Pankaj Singh gusain

Knee Cap Exercise

Once you happy that your VMO muscles are working, you'll be able to begin doing these exercises. Get the droop of stages one and a pair of before moving on to stage three.

VMO stage sitting one:-

Starting Position: Sit in a chair, feet hip breadth apart with a soft football in between your knees.

Action: Clench your buttocks, clench your knees and gently squeeze the ball along with your knees. Hold for 3-5 secs and relax.

Repetition: Repeat 10-20x, 2x daily

VMO Stage two- lying:-

Starting Position: Lying on your back with a pillow below your knees. Feet hip breadth apart with a soft soccer in between your knees

Action: Clench your buttocks, clench your knees and gently squeeze the ball with your knees. Hold for 3-5 secs and relax

Repetition: Repeat 10-20x, 2x daily

Progression: Start with rolled up towel underneath your knees they are bent 30°. Squeeze the football as before and then lift the foot of the weak leg up off the bed, straightening the knee, maintaining the squeeze on the ball. Hold for 3 secs, slowly lower the leg and finally relax the knee.

Note: Ensure that you keep squeezing the ball throughout knee cap exercises – keep the knee and buttock clench going throughout.
2) Keep the knee resting on the pillow – do not lift it up

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