الذهبية - تمارين رياضية بالصور

Knee Straighteners

http://www.ccaa.org.uk/images/treatm...aighteners.gif

Push knee on to bed, tightening kneecap as
tight as possible, hold for 5 seconds.

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Straight Leg Raises

http://www.ccaa.org.uk/images/treatm...leg_raises.gif

Hold leg completely straight,
lift leg up 6 inches and hold for 2 seconds

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Froggies

http://www.ccaa.org.uk/images/treatm...s/froggies.gif

Lying on back with knees bent,let both knees flop
out as far as possible and then bring them in again.

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Knee Rolls

http://www.ccaa.org.uk/images/treatm...knee_rolls.gif

lying on back with knees bent, roll both knees to the right and then
both knees to the left. Keep shoulders flat on the bed at all times

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Tip-Toes

http://www.ccaa.org.uk/images/treatm...s/tip_toes.gif

Standing, go up and down on
tip-toes on both feet keeping knees straight

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Leg Straighteners

http://www.ccaa.org.uk/images/treatm...aighteners.gif

Sitting on edge of bed. straighten knee as much as possible,
tightening the muscle completely, hold for 5 seconds.

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Bridges

http://www.ccaa.org.uk/images/treatm...es/bridges.gif

Lying on back, with knees bent, lift bottem
up off the bed as high as possible and hold for 5 seconds

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Knee bends to chest

http://www.ccaa.org.uk/images/treatm...d_to_chest.gif

Lying on back with knees straight, bend one knee up to chest and then place
back on bed straight (Do all exercises on the same leg and do not
alternate i.e. 30 times to the right)

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Back Leg Lifts

http://www.ccaa.org.uk/images/treatm..._leg_lifts.gif

lying on tummy, keep knee straight
and lift the whole leg up.
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Side Leg Lifts

http://www.ccaa.org.uk/images/treatm..._leg_lifts.gif

Lying on side, keep knee straight and lift leg up.
The body must be kept
straight and the leg mustn't stray forwards.

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Head and Shoulder Lifts

http://www.ccaa.org.uk/images/treatm...lder_lifts.gif

Lying on tummy, hands behind back,
pull shoulder blades together, tilt head and shoulders slowly.
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Sit Ups

http://www.ccaa.org.uk/images/treatm...es/sit_ups.gif

Lying on back with knees bent, flatten back onto floor,
slowly lift up raising head first, then shoulders,
and then sit up as far as you can.