» Begin by sitting in a chair with good posture, with your buttocks against the back
» Fully extend your knee, maximally contracting your quadriceps muscles (thigh muscles).
» Dorsi-flex your foot/ankle, meaning that your big toe should point to the ceiling. Maintain a forceful contraction for 5 seconds.
» Return to a resting position with your foot on the ground.
» Repeat the movement 5 times, trying harder each time to contract your quadriceps muscles (thigh muscles) even more.
Here are some responses to look out for:
» Sitting posture should be erect when performing this exercise.
» Fully contract your quadriceps muscles in order to achieve the full available knee extension.
» If your knee pain increases and remains increased for more than 15 minutes, ask your Health Coach for help.