Purpose: This exercise improves knee and hip strength to improve proper patellar motion. A great exercise for people who struggle with general knee pain, runners knee or general weakness of the VMO.
Instructions: Brace your core (pelvic tilt), straighten your leg by contracting your quadriceps, lift the leg roughly to the height of your opposite knee, return to neutral and relax.
Common Errors: Not pelvic tilting prior to lifting - after all, these muscles are connected to your core. It is also important to relax between each repetition so that you have a full contraction.
Purpose: This is a great exercise for strengthening the groin muscles.
Instructions: Begin this strengthening exercise lying on your back with a rolled towel or ball between your knees. Slowly squeeze the ball between your knees tightening your inner thigh muscles. Hold for 5 seconds and repeat 10 times as hard as possible and comfortable pain free.
Common Errors: Make sure to keep your low back against the floor.
Shelton Sports and Spine | Shelton, CT Chiropractor | Dr. Jason Queiros | Sports Chiropractic