Level 3

Knee exercise programme, level 3.

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Balance exercise – dynamic II

  • Stand up straight and keep your arms slack by your sides. Brace your midsection by lightly tensioning your abdominals (stomach muscles).
  • Raise your right leg forward with your hip flexed and knee bent. Stretch your right leg out in front of you and stretch your left arm forward and your right arm down by your side.
  • Bend your right leg again and let your arms hang down by your sides. Stretch your right leg out behind you and stretch your right arm forward and your left arm down by your side. Do not let your upper body tilt forward.
  • Repeat three to five times at a careful pace.
  • Perform the exercise on each leg.

Rearward lunges

  • Stand up straight. Brace your midsection by lightly tensioning your abdominals (stomach muscles) throughout the exercise.
  • Take a step back on one foot and squat down. Rise and lift your rearward leg in front of you with its knee bent. Repeat: take a step back, squat down, rise up and bring the knee forward. Always keep your knees and toes in line.
  • Start with ten to fifteen repetitions and increase as your fitness improves. Perform the exercise on each leg.

Wall squat

  • Stand up straight against a wall with your feet hip-width apart and a resistance band tied around your knees. Keep your heels off the wall by about twenty centimetres.
  • Flex your knees outwards against the band. Squat down slowly while keeping your knees and toes lined up. Rise up slowly. Keep your back to the wall throughout the exercise.
  • Start with shallow squats to make sure you can raise yourself. The lower the squat, the harder the challenge. You can also perform the exercise without the resistance band.
  • Start with ten repetitions and increase as your fitness improves.