The knee extension strengthens muscles in front of thigh and shin. Use ankle weights, if you are ready to (or gradually work up to adding weights).
- Sit in a chair, with your back resting against the back of the chair. If your feet are flat on the floor in this position, you should place a rolled-up towel under your knees to lift them up. Only the balls of your feet and your toes should be resting on the floor. Rest your hands on your thighs or on the sides of the chair.
- Take 3 seconds to extend your right leg in front of you, parallel to the floor, until your knee is straight.
- With your right leg in this position, flex your foot so that your toes are pointing toward your head; hold your foot in this position for 1 to 2 seconds.
- Take 3 seconds to lower your right leg back to the starting position, so that the ball of your foot rests on the floor again.
- Repeat with left leg. Alternate legs, until you have done the exercise 8 to 15 times with each leg.
- Rest; then do another set of 8 to 15 alternating repetitions.
- Sit in chair. Put rolled towel under knees, if needed.
- Slowly extend one leg as straight as possible.
- Hold position and flex foot to point toes toward head.
- Slowly lower leg back down.
- Repeat with other leg.
Click here for a printable weekly schedule for exercising: Strength Exercises Daily Record.