Quadriceps Strengthening Exercises 416z3j

QUADRICEPS STRENGTHENING EXERCISES

PHYSICAL MEDICINE AND REHABILITATION

MURAT

KOÇ

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The following quadriceps strengthening exercises are designed to improve strength of the quadriceps muscle .The quadriceps comprises of four muscle bellies, one of which is the VMO (Vastus Medialis Obliquus). The VMO is very important in quadriceps and knee rehabilitation exercises. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

QUADRICEPS STRENGTHENING – BASIC EXERCISES 

To begin with, the following basic quadriceps strengthening exercises should be performed approximately 10 times, 3 times daily. As your quadriceps strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

QUADRıCEPS STRETCH IN STANDING 

Use a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

STATIC INNER QUADRICEPS CONTRACTıON

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Tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a towel . Put your fingers on your inner quadriceps to feel the muscle tighten during contraction. Hold for 5 seconds and repeat 10 times as hard as possible pain free.

QUADRICEPS OVER FULCRUM 

Begin this exercise lying on your back with a rolled towel or foam roll under your knee and your knee relaxed. Slowly straighten your knee as far as possible tightening the front of your thigh (quadriceps) . Hold for 5 seconds then slowly lower back down. Repeat 10 times as hard as possible pain free.

QUADRICEPS STRENGTHENING – INTERMEDIATE EXERCISES 

The following intermediate quadriceps exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your quadriceps strength improves, the exercises can be progressed by gradually increasing the repetitions or resistance of the exercises provided they do not cause or increase pain.

RESISTANCE BAND KNEE EXTENSION IN SITTING 

Begin this exercise in sitting with your knee bent and a resistance band tied around your ankle as shown .Keeping your back straight, slowly straighten your knee tightening the front of your thigh (quadriceps). Then slowly return back to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

QUADRICEPS SELF MASSAGE EXERCISES 

The following quadriceps self massage exercises are designed to improve the flexibility of the quadriceps and are an excellent addition to the above stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

FOAM ROLLER QUADRICEPS RELEASE 

Place the foam roller under your quadriceps (front of your thighs) as demonstrated . Using your arms, slowly move your body forward and backwards allowing the foam roller to massage the front of your thighs. Breathe normally keeping your legs relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can be progressed by crossing your legs and massaging one thigh at a time.