PT-1 Stretching exercises for N cord muscle in standing position
1.Straighten the affected leg and place the heel on a low bench about 40 cm high.
2.Take the hip joint as the axis and lean the body forward until you feel a mild pulling sensation at the back of the thigh and maintain the posture still.
3, pay attention to keep the shoulders balanced, back straight, do not turn the shoulders or arch the back.
4. For the exercise, do 3 sets of 3 times per day, insisting on 15-30 seconds each time.
PT-2 quadriceps stretching exercises
1. stand sideways at the wall with the body about 30 cm from the wall and the affected leg outside.
2. Bend the knee of the affected leg backwards and hold the ankle joint with your hand and force the heel close to the hip.
3, pay attention to keep the eyes facing directly in front, back straight, do not bow the head or arch the back.
4. For the exercise, perform 3 sets of 3 times per day, holding for 15-30 seconds each time.
PT-3 Side lying leg lift exercise
1.Side lying position with the affected leg on top.
2, the affected leg is tensed and raised upward about 30 cm, maintaining the posture immobile.
3, pay attention to the uniform and slow speed when lowering the leg.
4, exercise, 3 sets of 10 times per day, each set, each time adhere to 10 seconds.
PT-4 Straight leg raise exercise
1.Semi-supine position and bend the knee joint of the healthy leg in order to make the sole of the foot step on the bed surface.
2, the affected leg straight, quadriceps muscle contraction tense, and lift the leg away from the bed about 20 cm, maintain the posture immobile.
3, take care not to bend the knee joint, do not lift the leg too high, and lower the leg evenly and slowly.
4. When practicing, 3 sets of 10 reps per day, each time until the strength is exhausted, the longer the better.
PT-5 Step Exercise
1.Standing position, with the healthy leg on the ground and the affected leg on an 8-13 cm step or brick.
2. Shift the body weight to the affected leg and step upward onto the step, with the healthy leg off the ground.
3, pay attention to the healthy side of the leg down when the movement is uniform and slow.
4.Practice with 3 sets of 10 reps each day.
PT-6 squatting against the wall with the ball
1.Stand with your back to the wall, feet shoulder-width apart, heels about 60 cm from the wall.
2, the basketball or soccer ball placed in the middle of the waist, backward force the ball against the wall.
3, slowly squatting so that the ball slides to the shoulders, knees flexed about 45 degrees, maintaining the posture immobile.
4, pay attention to keep the shoulders relaxed, torso straight, sliding when the action is uniform and slow.
5.Practice, 3 sets per day, 10 times per set, each time adhere to 10 seconds.
Knee stability exercises
Prepare about 1.5-2 meters long elastic band or tension piece, knot both ends to make a double-strand loop, the knotted end is fixed on the doorway or bed leg, and the other end is set on the ankle joint of the healthy side leg.
PT-7 A knee stability exercises
1. Stand facing the door with the body weight on the affected leg and slightly flex the knee joint.
2. Pull the elastic band with a backward force on the healthy leg.
PT-7 B Knee Stability Exercises
1. turn the body 90 degrees so that the affected leg is close to the door and the healthy leg is away from the door.
2. Push outward on the healthy leg and pull the elastic band.
PT-7 C Knee stability exercises
1.Turn the body 90 degrees again so that the body stands with the back towards the door and the knee is slightly flexed.
2. Push forward on the healthy leg and pull the elastic band.
PT-7 D Knee stability exercises
1. turn the body 90 degrees again so that the healthy leg is close to the door and the affected leg is away from the door.
2. The healthy leg exerts force medially, pulling on the elastic band.
For the exercise, 3 sets of 10 reps per day. If you feel difficulty in standing on one leg, prepare a chair and hold the back of the chair with your hand to help balance.
PT-8 Knee extension resistance exercises
1. Prepare about 1.5-2 meters of elastic band or tension piece, knot the ends to make a double-stranded loop, and fix the knotted end to the doorway.
2, standing facing the door, knee flexion 45 degrees, the elastic band set in the affected leg behind the knee joint (N fossa).
3, the affected leg is weighted on one leg and the knee is slowly straightened, pulling the elastic band backwards.
4, if you feel difficulty in standing on one leg, you can prepare a chair and hold the back of the chair to help balance.
5, when practicing, 3 sets of 10 times per day.
PT-9 incline squat exercise
1.Prepare a slope board of about 20~30° or a horizontal board of about 250px.
2.Place a horizontal board under the heel or stand above the slope, place the weight on the injured leg and slowly squat down to 45 degrees of knee flexion.
3, the heart back between the legs, with the help of the healthy leg, slowly straighten the knee joint, restore the upright position.
4. remember to use the injured leg when squatting, and both legs when rising.
5.Practice with 3 sets of 10 reps per day.