Meniscus Exercises

Meniscus Exercises

Home Program: please consult your physician before starting any program

• balance on left leg
• keep pelvis level
• keep hip and knee slightly bent
• perform alternating arm curl

• place shoulders and low back against wall
• sit down so hips and knees are at 90 degrees
• pull abs inward
• hold this position as long as you can

• start with no band
• pulls abs in firmly
• tighten thigh and raise leg
• lower slowly
• *advance to using band

• pull abs in firmly
• balance on left foot
• kick right leg out to side
• repeat with other leg
• use table or wall to touch or assist with balance

• place foot on ground or bosu
• raise opposite leg
• pull abs inward
• contract glutes (butt)
• raise hip off ground
• DO NOT ARCH LOW BACK

• place towel under knee
• tighten thigh by pushing back of leg into towel and slightly raising heel off ground
• hold contraction for 5 seconds and repeat

• lie on your stomach on table
• let knees hang off edge of table
• try to relax and let legs drop
• should feel in back of legg behind knee
• start with 30-60 seconds and work your way up to holding for 2 min

• lie flat on back
• keep uninvolved knee bent or straight
• take involved knee and gently straighten leg, but do not lock
• pull toes towards floor
• hold for 30 seconds and repeat 2x