In this video we're going to get into sort of the some of the strengthening exercises. In addition to the stretches that we've done in the previous videos. You want to start this is a strengthening exercise for your quadricep muscles. We're going to do one leg at a time. You want to start by laying on your ground with your knees slightly bent. Now this is a great exercise because it strengthens your quadricep muscles without putting any pressure on the knee whatsoever.

Straighten when they go and raise your toe into flex position and raise your leg for five seconds. Release the other leg, push forward. Take your toes and point them straight up. Just like you see in the video, and raise your leg for five seconds, 4321 and release. You want to have your hands flat by your side as you're doing this for a little bit of support. And one of the important things to remember as you're doing this exercise, in addition to breathing normally is to tighten up your quadricep muscle or your thigh muscle as you raise your feet.

You could do each side six times, holding them for about five seconds. Count slowly and take deep breaths as you do it. When you're done each side, sit up a little bit and shake your legs out to release some of the tension. If this is more comfortable, you can do it while leaning on your elbows instead of laying flat on your back like you see in the video. Don't break your leg too much off the floor, anywhere from 10 to 15 centimeters is good enough. If this is too easy for you, you can hold for a little bit more time eight to 10 seconds.

Or you can put a one kilogram or one or three pound weight on each leg. These weights come and Velcro so you can strap them around your ankles. So this is a great zero tension exercise for your quadricep muscles.