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Excercises to Strengthen Knees & Hips

Wall squats are a great way to strengthen knees and hips with the assitance of a wall.

It is important that shoulders, hips, and lower back are always making contact with the wall.

Recommended to begin:
10 reps, 3 sets, 2x a day. 

​
Some contraindactions:
If your knee pain gets worse or you immediately have difficulty completing the excercise, stop stretching immediately
Wall Squat- Download this Excercise
File Size: 422 kb
File Type: pdf
Download File

.Split squats help strengthen the lower extremities and core. It is recommended you begin withought weights and as you get comfortable increase your load with weights such as with dumbells

Recommended to begin:
 10 reps, 3 sets, 2x a day. Repeat with opposite leg forward

​

It is important you remain cognizant of your posture and stand straight, this will improve your core .
Split Squat -Download this excercise
File Size: 446 kb
File Type: pdf
Download File

Picture
Single Leg Balance / General ROM of hip

Maintaining correct posture, balance while touching the cone in front of you with your unweighted foot. (The cones are not seen in these pictures.)

Repeat 10 times before placing your foot down.

It is recommended you use a chair when begining this protocol and then advancing by removing the chair and completing without any support.

​Recommended to begin:
 3 sets, 2x a day. Repeat with balancing on opposite foot

Single Leg Balance- Download this excercise
File Size: 302 kb
File Type: jpg
Download File

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  • home
  • schedule an appointment
  • chiropractic
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  • sports rehabilitation
  • massage therapy
  • community
  • paying for treatment
  • purchase a gift card
  • Excercise Database
  • covid-19 guidelines
  • store
  • footlevelers