This exercise works the knees with moderate impact, and it rotates
the upper body as it requires aerobic conditioning, agility
and balance. To do this exercise, place a rolled towel on
the ground. Start on your right foot with your left hand
on the floor, as shown in picture one. Next, jump from this
position, across the towel landing on your left foot and
right hand. Do this back and forth for one minute. Rest,
then repeat this momentum for 10 one minute intervals.
This exercise is done to help strengthen the knee to work up to
a full deep knee bend. You do this exercise by standing with
your feet six inches apart to keep you balanced. Slowly begin
to lower your body, but no more than 12 inches. Your stance
should be no greater than a 45 degree angle from your thigh
to the floor. Hold this half-squat position for ten seconds,
and then return to a standing position. Repeat this ten times.
This exercise works on your agility and balance. To do this exercise,
stand and reach behind you, and grasp your foot. Slowly bend
forward and extend your left arm outward. Hold this position
for ten seconds, then return to the starting position and switch
legs. Do ten stretches with each leg. You may use a chair back
to balance if you are having a difficult time with this exercise.
You should NOT do this exercise if you have a abnormally sore knee,
or if you are not sure of the underlying problem. Because
this exercise places your entire weight on your knee, it
is a good simulation.for water and snow skiing because each
of these sports places your entire weight on your knee. To
do this exercise, start with both feet on the platform, which
can be a stair or a stack of books. Then, extend your left
leg out and slowly lower your body on the right knee. Hold
for five seconds, then return to the starting position. Repeat
with the other leg.
This exercise can strengthen a healthy knee, and prepare it for
the high impact the knees may get on the crusty snow, or
the spring action generated by the fresh powder. To do this
exercise, start with the feet shoulder width apart. Your
hands are outstretched for balance. Lower your body slowly
(don't bounce up and down) until the thighs are horizontal.
Hold your squat position for five seconds, then stand. Repeat
ten times.
This exercise requires a great deal of balance. You may put one
hand on a chair back to balance if need be. To do this exercise,
stand on your right leg. Extend your left leg out in front
of you until it can almost touch the floor, 18 inches in
front. Next, slowly begin to swing the left leg to the side
so the leg may touch the floor, 18 inches to the side, then
back behind you, then back to the starting position. You
left leg will have made a large semicircle path from front
to back. Repeat 10 times, then switch legs.
The wall slide has been a common exercise for competitive skiers
for years. It relies heavily on the quadriceps muscles and
tendons around the knee. To do this exercise, start with
your back up against the wall and your feet about 15 inches
away from the wall. Slowly slide down until your thighs are
horizontal. Hold this for ten to thirty seconds, depending
on your endurance. Slide back up. Repeat this exercise ten
times.
This exercise is a good simulation for preparing yourself for moguls.
To do this exercise, place a rolled towel on the floor. Start
on the left side and hop with both feet together to the right
side, and then to the back again without stopping. Continue
this momentum for 30 seconds. To simulate skiing, remember
to keep your hands out in front of your body, as if you had
poles in them.
NOTE: We recognize that people will diagnose and treat themselves.
We have provided this medical information to make you more knowledgeable
about nonsurgical aspects of care, the role of exercise in your long-term
recovery, and injury prevention. In some cases exercise may be inappropriate.
Remember, if you diagnose or treat yourself, you assume the responsibility
for your actions. You should never do any exercise that causes increased
pain. You should never do any exercise that places body weight on a
weakened or injured limb or back.
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