by Kristen S '11

Exercises of the Month

Quad Strengthening Short-Arc Leg Extensions:
Sit or lie on floor. Place a rolled up towel under
your thigh for support. Keep you leg straight and
raise your foot about six inches off the floor.
Hold for 5 seconds. Slowly lower your foot,
bending your knee. Do 10 repetitions. Switch
Hamstring Strengthening Contractions:
Sit in chair, heels on floor. Don’t move heels but
pull back on them. You will feel tension in you
hamstrings. Hold for count of 10. Relax for
count of 3. Do 10 repetitions.
Hip Abductors (Outer Thigh) strengthening:
Lie on floor on your right side, shoulder and hips
Bend right leg (leg on floor) to 90 degrees.
Slowly raise you left leg about 18 inches, hold
for a second, then slowly lower leg.
Do 10 repetitions. Repeat on other side.
Glutes Strengthening Backward leg swing:
Hold onto back of chair for support. Swing leg
back at a diagonal until you feel your buttocks
tighten. Tense muscles as much as you can and
swing leg back a couple more inches. Return
leg to floor. Repeat 10 times.
Switch sides.Do 10 repetitions. Repeat on other
Calf Muscles Stretch:
Step back with left, forward with right, lean forward
with hips. Do not roll foot out to side. Keep
heel flat, foot forward. Bend knees for alternate
stretch. Hold 30 – 60 seconds.
Quad Muscle Stretch:
Bring heel to hip with hand. Keep knees together.
Do not arch back. Do not leg go to side.
Hold for 30 seconds. Repeat on other side.
Standing Exercise: Step forward with the right
leg, bending right knee. Keep back upright. This
stretches the front of the hip on the left side.
Keep left knee slightly bent also.
Hold for 30 seconds. Repeat on other side.
Quad Strengthening Knee Dips:
Stand with knees slightly flexed. Point your toes
straight ahead.
Make sure your kneecaps are also pointed
straight ahead.
Lift one leg up and balance on the other leg.
Slowly lower yourself up and down ONLY a few
inches. Keep the knee of the leg you are balancing
on slightly flexed. Your knees must remain
pointing straight forward. Do not let them
turn inward. Stand straight, do not lean you
body to one side. Do 10 dips. Switch sides.
If you feel pain in your knees, start with fewer
Hamstring Strengthening Curls:
Lie on stomach. Place left foot onto the back of
the right heel. Slowly pull your right heel toward
your buttocks – resisting with the left leg. This
contracts the hamstrings. Hold for a count of 10.
(Keep pressing your left foot and right heel
against each other) Hold for a count of ten and
relax for count of 3. Do 10 repetitions.


By Mr. Lakhaney

TOK Teacher

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