Static Quadriceps exercise: Health Benefits, Muscle Worked, How to Do?
Introduction:
- It is also known as isometric quadriceps exercise.
- It is an excellent exercise for osteoarthritis of the knee joints.
- A static quadriceps exercise is a type of exercise that involves the static contraction of a muscle without any visible movement in the joint.
- In this exercise, your quadriceps muscle is contracted and gets stronger.
- The quadriceps are the primary muscles for kicking, jumping, cycling, and running in sports activities, basketball that need jumps.
- In your everyday life, this muscle helps you to get up from a chair, walk, climb stairs, and squat.
- Decreased quadriceps muscle strength is associated with the presence of osteoarthritis of the knee joint.
Which muscle do static quadriceps exercise?
- Its name itself implies the name of muscle work.
- Quadriceps muscle group (Vastus medialis,vastus lateralis,vastus intermedialis, rectus femoris)
- This muscle is located in your front thigh.
- The Quadriceps muscle helps to pull your knee in extension and hip in flexion.
Health benefits of doing static quadriceps exercise:
- Helps to restore normal muscle tone
- Helps to strengthen quadriceps muscles in osteoarthritis
- Help to improve the stability of your knee,
- Helps to reduce the risk of knee injuries,
- Helps to improve athletic performance, and
- Make everyday movements easier to do.
- Helps to treat Patellofemoral stress syndrome
- Helps to treat Iliotibial band friction syndrome
- Helps to treat Patellar tendonitis or tendinitis
- This exercise mostly advisable after knee surgery
How do static quadriceps exercise?
- For this exercise, you have to sit against a wall. this exercise is mostly done for knee joint conditions.
- sit on the ground or on the plinth with your left leg extended in front of you.
- Place a small roll towel just below your left knee.
- Bend your right knee up and put your right foot flat on the ground. now flex your left foot and you have to tighten your upper thigh muscles.
- Press the towel by your right knee towards the ground. take your toes towards you while pushing the towel.
- Do not arch your back or hunch your shoulder joint.
- Hold the knee press for 7 to 10 seconds. then relax your leg.
- Repeat this 10 to 15 times.
- do this exercise two to three times a day.
When you not to do this exercise?
- If you feel any pain during exercise
- If your doctor advises you to take a rest.
- if exercise will increase your pain.
Author: Nitesh Patel - Physiotherapist
Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803
