28 Min Knee Strengthening & Knee Stretches
28 min
Bodyweight
Beginner
Here's a complete knee rehabilitation routine. First, perform knee stretches to improve mobility and range of motion. Then perform knee strengthening exercises designed to enhance knee stability and strengthen the muscles around the knee. You'll need a chair and then either a towel, band, or strap. You'll also need either a low aerobic box or a stack of books. Knee Stretches Lying Heel Slides x 15 sec hold Seated Heel Slides x 15 sec hold Seated Calf Stretch x 15 sec hold Hamstring Stretch x 15 sec hold Patella Stretch x 15 sec Figure Four x 15 sec hold Lying Quad Stretch x 15 sec hold Knee Strengthening Complete 2 rounds of the following exercises: Low and Slow Step Up x 12 Split Squat x 8 Chair Get Ups / Chair Squat x 12 Wall Sit x 30 seconds
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to the tribe hasfit - Coach Kozak and Claudia