Strengthening the Muscles Which Control Your Knee Cap
I do want you to strengthen the muscle that helps control the movement of your knee cap. It’s a simple exercise: the straight leg raise (with a twist). I do it almost every day. This exercise strengthens the muscle which controls the position of your knee cap.
Lie down on your bed. Don’t get on the floor because then you’d have to do a squat to get up and down! If you’re exercising your left leg you will bend your right leg in order to take some of the stress off your back (like in the picture). Then turn your left foot to the eleven o’clock position. That way your whole leg will be turned slightly outward. Now raise the leg up off the bed about a foot and hold it there for a count. Then slowly bring it back down. When you’re exercising the right leg you will turn it to 1:00.
Do this 10 times on each leg and do at least 30 of them EVERY DAY! You really can’t do too many of these. You can add ankle weights or heavy shoes to make this more difficult. You can do seated straight leg raises, which will also increase the degree of difficulty a little. You can also try this in a standing position with rubber tubing for resistance.
Next time I’ll tell you another exercise.