9. Short arcs
Strengthens your quadriceps and surrounding ligaments, a good knee rehabilitation exercise following knee injury or surgery.
How to do them: While lying flat or seated on the floor or in bed, roll up a towel and place it under your knee. Concentrate on pulling your toes towards your body as you tighten your quadriceps and slowly lift your foot slightly off the bed.
Maintain knee contact with your rolled towel and hold your foot up for 3-5 seconds and repeat 10-15 times for each knee. To increase the difficulty and effectiveness, use a thicker rolled towel and later, an ankle weight.
Want to use our images on your site? Right click on image for embed code