VMO Strengthening Exercises- Perfect for Seniors and Rehab
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- čas přidán 9. 07. 2020
- In this video you will be guided as to how to perform 9 essential VMO quad strengthening exercises. These are perfect for gaining strength and stabilising the patella (knee cap), which is highly recommended pre and post knee surgery and with an injured knee.
DISCLAIMER
Always check with your GP and physician prior to participating in this or any exercise regime. Stop if you experience any pain or discomfort.
Do hit the like button and leave me a message if you enjoyed this video.
Thank you for watching :-)
Hi folks, this is a great little video for 9 essential quad exercises to help strengthen the VMO. If you have a weak VMO, why not try and have a go 😊
Hi
I’m starting my rehabilitation today , I’ll share my progress here( I’m planning to do this twice a day morning -evening)
Day 1: because I used to excessive before so I didn’t find them hard , but still can’t master them too , I feel a bit difference I can say I regained a mini strength, I’m walking to the kitchen without horrible aches in the knee , so yup !
You staying in track?
Fantastic
Thanks 🙏
Thanks a million🥰
I’ve been suffering from condromalacia over one year. It was so hard to find exercises not causes pain.
As I follow your video for 2 weeks, I can do much more exercises even though i have a long way to go.
I hope to follow step box exercise also.
Excellent! Just starting!
Excellent! Thank you ❤
I'm keeping going! Thank you yet again. Trina
Well done Petrina, you are doing really well. I'm sure your VMO is really starting to strengthen :-) Keep it up :-)
Just what I was looking for, for clients. Thank you!
I definitely need to keep these exercises up. Thanks Joanna.
Glad you like them!
Three times a day except on the days when I go to rehab- I am determined to do them! Thank you SO VERY much! I will report on progress.cheers Trina
Yay that's great Trina :-) Remember to listen to you body and do you amount which suits you. Let me know how you get on :-)
Hi. How was it?
@@nrlshhr_yaya it helped but in the end I just had to have the knee replaced but I like to think at least the muscles were strengthened before the op!
Hello Joanna, I decided to try this video after feeling a few twinges in my left knee over the past couple of days and I wanted to say thank you for the easy-to-follow and clear instructions. I'll keep doing these exercises because I'm sure they will help. I'm so much looking forward to your theraband challenge next week. Hope you have a great weekend! Heather, Vienna, Austria
Wonderful Heather :-) Yes do have a go and let me know how you get on after a few sessions :-) Bring on the theraband challenge :-)
Just found your leg muscles strengthening exercises. Phew they are good, thank you. Moira from Uxbridge x
Super stuff Moira :-) And the thug is that you can do them in bed too :-)
Definitely going to try this for my legs, brilliant
Go for it! This is a great little number to help stabilise the knee joint :-) Hope you like it :-)
very good and well presented
Many thanks! :-)
Just tried this, very good session, thanks so much again. I will though have to buy some resistance bands
Well done Sue 😊, yes resistance bands are super, I going to be posting some band workouts soon for the whole body 🤗
Not sure where to buy them maybe Amazon
Sue Ringle yes Amazon is a good place, go for the bands with 3 different levels of strength which would give you options to change with different exercises. Should be about £11 ish
Still going! Cant do the step one yet - knee too painful dammit! Thank you SO much again.
Well done Trina, you are doing a great job and keeping up the regular VMO exercises can be challenging but is worth it. The step exercise is a good progression one which can be picked up at a later date when you feel ready. You are doing great :-) Keep it up !
You mention contracting the VMO - how may I be sure I have the VMO contracting, doing the work? It feels like most of the work is being done by muscles further up the leg. Thank you…!
Still not easy but I’m getting there/ thank you!!’
Well done Trina 🥰 so lovely to hear from you, I have been wondering how you have been getting on. You can do it 🤗🏋️♀️
Joanna, I have a footdrop so I can't point the toes up. so can I just straighten the leg out. Please advise.
Hi John, thank you for your comment. o would always check with your physio who knows you well to ensure this is safe for you to do. If you wear a foot drop splint that is fine as although you won’t be able to flex or extend the foot you will be able to focus on the VMO on the thigh. Hope that helps 😊
@@JoannaM245 Thank you, I guess I would have to continue doing the Bridge and Squat exercises which serve me well as I am no longer a spring chicken. I am 85 years going 86 come 2 Jan 2023.
When sitting on the chair it really hurts my hip flexors
Can I do these exercise for both legs or only injured knee , my right leg acl ligament was torn in 2018 still my vmo is week, can I follow these exercises please advice me I am Narendra from India and how many times per day should do these exercises? How many months should I do to improve my vmo? My age 43
Hello Narendra, a big shout out to you in India. I would recommend doing these exercises on both legs. Try once a day along with strengthening activities such a walking and cycling. Keep all activities at a comfortable level, there should be no pain. Always follow the advice from your physician as they know your injury. The exercises above are a great way to get the VMO back into shape and then you can progress from here. All reps and sets are included in the video for each different exercise. I hope that helps. 😊🏋️♀️
@@JoannaM245 mine is grade1 tear
All nine exercises we should do 10 × 3 repetitions
Is it only for the elderly? Can't young people do it?
Hi Jensoomin, it's for everyone! Anyone at any level with a slight weakness in the VMO then this workout will certainly help :-)
@@JoannaM245 oh, thank you ❤️