Chiropractor Chandler AZ

Beginning Knee Exercises: 45,90, 180 Hip Exercise

Laying flat on your stomach, raise your leg while keeping the knee straight. The movement should come from extending your hip and not rolling your pelvis. Perform 10 repetitions with the right leg before 10 repetitions with the left. Next, keeping the knee straight and toes pointed toward the floor, move the foot to the side abducting the hip. You will feel more muscle activation on the side of your glutes. Once again, perform all 10 repetitions before switching legs.

The last part of this exercise is to lift your foot at a 45 degree angle in a linear line. This is the hardest of the 3 for most people. Only go as far as you can without straining or rotating your femur. Build up to 3 sets of 10 on each leg. To make the exercise harder, go through the movements with a resistance rubber band.

Video: 45, 90, 180 From Anterior Plank Position

For more advanced knee exercises, please visit the Knee Exercises AZ page.

For more information on soft tissue treatments for knee pain treatment, visit Graston Technique & ART for Knee Pain.

If you really want to learn more about eliminating knee pain with conservative treatments and avoiding surgery, get your free ebook Complete Guide to Knee Pain Treatment. The book will explain all treatment options and provide valuable information for home treatments in addition to information on the best physical therapy treatments for restoring pain free knee function.