Knee Cap Exercise

Posted by Pankaj Singh gusain
2
Healthcare & Medical
Aug 29, 2018
257 Views
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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