Stability - knee

Here you can find a selection of exercises to improve the stability of the knee joint.

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Place two balance cushions next to each other, 20-50 cm apart. Stand on one foot on one of the cushions. Jump to the other cushion, land on the same foot. Land softly and stable, don't let your knee collapse inwards. Repeat jumping sideways.
Put one foot in front of you, on the top of the BOSU-ball. Bend the knee at the same time as you move the body slightly forward with a straight back. The other knee follows the movement and bends towards the floor. Make sure that the knee is in line with the toes. Straighten yourself back up to the starting and repeat.
Stand upright with your arms akimbo. Place a slide underneath your leg to reduce friction. Slide the leg along the floor; forward, sideways and backward. Be sure to keep your standing knee joint in the same position throughout the exercise.

Stå på gulvet med en strikk rundt det ene kneet og lett bøyde knær. Strekk så kontrollert ut i kneet, unngå overstrekk. Slipp så rolig opp til lett bøy igjen.
Place a leg on the box standing in front of you. Knees and toes must point forward and in the same direction. Place your whole weight on the leg placed on the step. Lift yourself up on the leg on the step. Tighten the frontside of the thigh and the bottom, so that you stretch the leg you are standing on. Lift up the opposite leg, while it is bend. Slowly lower the leg again and repeat with the same leg.
Stand upright on a step box with arms akimbo. Move one leg forward in front of the box, then lower down using the other leg. Tap the floor with your toe, return and repeat.

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Place the active leg on a step-bench, or similar. Lean forward and rest the weight on this leg. Bend your knee at the same time, feeling the tension in your front thigh muscles. Then stretch your leg and place the weight on your back leg again.
Stand on a slope board with your legs stretched. Lift up one leg and do the squat with one leg. Return using both legs.
Stand on the floor with arms akimbo, next to a balance pad. Take a large step sideways with one leg and place it on top of the balance pad. Bend the knee of the leg on the balance pad. Push away and move the leg back to the starting position.

Stand upright with an elastic band attached to your ankle. The other end of the band is fixed somewhere behind you. Place your hands on your hips. Contract your quadriceps muscle and keep your knee extended while you move your leg straight forward. Slowly move back to starting position.
Look straight forward during the entire exercise. Start on one leg and with the centre of gravity right through your body. Distribute most of your weight to the back of your foot. The other leg should rest on a bench and be passive during the whole exercise. By focusing on your stomach and the lumbar region of your back, keep your body still during the entire exercise. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up. Finish the exercise at 90 degrees angle in your knees.
Start standing on two legs with a BOSU ball in front of you. Jump up on to the BOSU ball, landing on one leg. Land softly and stable, don't allow your knee to collapse inwards.

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