The Bee's Knees ** Quad Sets

Updated: Mar 28

Indeed bees have knees. I wonder do they have knee pain like so many of us weekend warriors. If you are feeling some crackle in your knees, try these basic strengthening exercises for your quadriceps musculature (thigh muscles) to keep pain and crackle at bay.


QUAD SETS

These can literally be done sitting in a chair, standing up, or lying in bed. Tighten the quad muscles on the top of the thighs. Straighten both knees as much as possible, bending the ankles so that toes pull back. The heel should raise up off the bed. Hold 5 seconds. Repeat 3 times.

Quad set lying on bed

2) STRAIGHT LEG RAISES

With a tightened quad set, slowly lift the straight leg (from the hip) up 4-6” from the bed. Repeat 10 times.

Choose either position to perform this exercise:

**Lying flat on the floor or bed, bend the opposite knee leaving your foot on the floor. Lift the single straight leg.

**Sitting in a chair, be sure to sit up straight, opposite knee bent with its foot flat on the floor. Lift the single straight leg.


3) SHORT ARC QUADS

With a slight bend in the knee, straighten and slightly bend the knee 10 times.

Choose either position to perform this exercise:

**Lying in bed, a doubled pillow under the knee creates a supported knee flexion for this exercise. Straighten the slightly bent knee ending in a quad set, then return the knee to a bent position. Repeat 10 times.

**Sitting in a chair, scoot to the front of the chair; rest your heel in front of you while the knee is slightly flexed. Straighten the slightly bent knee ending in a quad set, then return the knee to a bent position. Repeat 10 times.



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