Knee Flexion
Strengthens muscles in back of thigh. Use ankle weights, if you are ready.
Stand straight holding onto a table or chair for balance.
Slowly bend knee as far as possible. Don't move your upper leg at all; bend your knee only.
Hold position for 1 second.
Slowly lower foot all the way back down. Pause.
Repeat with other leg.
Alternate legs until you have done 8 to 15 repetitions with each leg.
Rest; then do another set of 8 to 15 alternating repetitions.
Hip Flexion
Strengthens thigh and hip muscles. Use ankle weights, if you are ready.
Stand straight to the side or behind a chair or table, holding on for balance.
Slowly bend one knee toward chest, without bending waist or hips.
Hold position for 1 second.
Slowly lower leg all the way down. Pause.
Repeat with other leg.
Alternate legs until you have done 8 to 15 repetitions with each leg.
Rest; then do another set of 8 to 15 alternating repetitions.