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Rehabilitation programs

woman Beginner 1h

KNEE VALGUS PREVENTION PROGRAM

Target

Exercise program that improves strength and functionality and reduces pain and knee valgus in women with patellofemoral syndrome. 3 sessions per week, resting one day between sessions.Emamvirdi M, Letafatkar A, Khaleghi Tazji M, editor. The Effect of Valgus Control Instruction Exercises on Pain, Strength, and Functionality in Active Females With Patellofemoral Pain Syndrome

Static Bike

15 minutos a intensidad suave

HALF SQUAT

2 series 10 reps
Sentadilla con y sin espejo.

Elastic band side split squat

2 series 20 reps

LATERAL STEP DOWN

3 series 12 reps

BOSU BALL HALF SQUATS

3 series 20 reps

FRONT LUNGE KNEE TO THE FLOOR

3 series 12 reps
Con espejo y sin espejo.

ONE LEG BALANCE

3 series 12 reps

BOSU BALANCE SINGLE LEG

3 series 12 reps

BOSU BALL SINGLE LEG SQUATS

3 series 12 reps
Con banda elástica en rodillas

Romanian Deadlift

3 series 12 reps

ADDUCTOR SIDE SLIDES

3 series 12 reps