Knee Extension Exercises
[regain full terminal knee extension!]
.
✅Regaining full terminal knee extension is paramount following any knee surgery. The ability to fully extend the knee equal to the other side is usually one of the most important early goals in knee rehab. While there are a ton of knee extension exercises you can do, the most important variable for regaining full terminal knee extension is the amount of volume and time spent working on knee extension. That is undeniably the most important concept to grasp
.
🤔3 sets of 1 min of stretches for a total of 3 minutes (out of 1440 minutes in a day aka 0.2% of the day) it just not enough end range stretching to regain full knee extension! Aim for a total of 10 minutes of knee extension exercises at first, then slowly keep adding time until you're spending at least 30 minutes a day working on terminal knee extension.
.
😢Knee extension exercises, especially after surgery, are not going to be comfortable. If they are comfortable, it probably means you're not doing them correctly! Regardless of the surgery, there will be joint swelling, or effusion, in the knee that will not only cause more pain and discomfort but also limit the amount of motion available at the knee joint. Furthermore, the muscles around the knee will most likely be tense and guarded, meaning soft tissue work and stretching are also warranted.
.
👍When working on terminal knee extension during your knee extension exercises, try to hold the position or stretch for as long as possible. That may be a few minutes or just 20 seconds! The goal is to work to that uncomfortable phase, then let your knee bend and relax for a minute or two, and then go right back to the knee extension exercise again. The more time you can spend in that end range stretch the better!
.
📤Get your FREE copy of a knee extension program HERE: [ Ссылка ]

свернуть