Exercise |
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1. Straight leg raise in supine position, raise leg to 30° of hip flexion using resistance from ankle weights |
2. Small arc knee extension with a roll under the knee using resistance from ankle weights |
3. Full knee extension in sitting position starting from 90° of knee flexion using resistance from ankle weights |
4. Small arc squats (from full extension to 30° of knee flexion) on both legs with a ball placed against a wall using two dumbbells, one in each hand |
5. Small arc squats (between 40° and 90° of knee flexion) on both legs with a ball placed against a wall using two dumbbells, one in each hand |
6. Step up on a ‘stepper’ (height: 30 cm) |