Crab Walk:

• Bend knees, bottom sticks out to back, back straight
• Watch toes!!!
• Side step 10 steps to one side
• Side step 10 steps to other side
• Repeat total of 3 times

Grapevine:

• Stand tall, watch toes!!!
• Cross one foot in front, side step, cross foot behind
• Repeat sequence 10 times
• Repeat other direction
• Total of 3 times

Lunges:

• Small step to front, toes straight
• Bend both knees
• Step back to starting position, stand tall
• Repeat with other leg
• Alternate, total of 10 times

Knee Extensions:

• Lying on back on floor, lower part of legs supported on chair seat
• Place ball between heels/ankles
• Inhale
• Exhale as you tighten belly and straighten knees
• Inhale with knees straight
• Exhale as you SLOWLY bend knees to start
• 10 times
• Stretch quadriceps, standing, grab ankle and pull heel toward buttock, knee pointing to ground, hold for 20 count

Hamstring Curls:

• Lying on belly on floor
• Place ball between heels/ankles
• Inhale
• Exhale as you tighten belly and bend knees
• Inhale with knees bent
• Exhale as you SLOWLY straighten knees
• 10 times
• Stretch hamstring, sitting on edge of chair, knee straight, toes pointed to ceiling, lean forward from hips, hold for count of 20

Knee Stabilization Exercises

Perform these standing on a pillow or cushion:

Single Leg Squats:

• Stand on one leg
• Bend knee just until tip of toe still visible
• Straighten knee
• 10 times

Tennis Ball Throw:

• Face wall, leaving a space of approx 10 feet
• Stand on one leg
• Throw tennis ball against wall and catch
• Don’t fall!
• 10 times