knee exercises

Based on the handwritten notes from your physiotherapist, here is a transcription and a brief guide on how these exercises are typically performed.

Disclaimer: Since I'm an AI and not your doctor, please ensure you've been cleared for these movements and stop immediately if you feel sharp pain.

Exercise List Transcription

 * Ankle Toe Movement: Gentle pumps and wiggles to improve circulation.

 * Knee Flexion / Extension (Lying Position): Often called "Heel Slides."

 * Hip Flexion / Adduction / Abduction (Lying Position): Moving the leg toward the chest, inward, and outward.

 * Butterfly Movement: Stretching the inner thighs by bringing feet together and knees out.

 * Clamshells: Strengthening the hip abductors.

 * SLR (Straight Leg Raise): Lifting the leg while keeping the knee locked.

 * Quads Curls: Strengthening the front of the thigh.

 * VMO Strengthening Ex: Targeting the "Vastus Medialis Oblique," the teardrop-shaped muscle above the knee.

How to Perform the Key Exercises

The Foundations

 * SLR (Straight Leg Raise): Lie on your back with one knee bent. Keep the target leg straight and lift it to the height of the opposite knee. Hold for 2-3 seconds and lower slowly.

 * Clamshells: Lie on your side with knees bent. Keep your feet together and lift your top knee like a opening shell. Do not let your pelvis roll backward.

Knee & Hip Focus

 * Butterfly: While lying on your back or sitting, bring the soles of your feet together and let your knees fall out to the sides gently.

 * VMO Strengthening: Often done as "Short Arc Quads." Place a rolled-up towel or foam roller under your knee. Straighten your leg by tightening the thigh muscle, focusing on the inner part of the knee.

Quick Tips for Success

 * Breathe: Never hold your breath; exhale during the "effort" phase of the movement.

 * Control: Focus on slow, steady movements rather than speed.

 * Consistency: Physiotherapy works best when done daily (or as prescribed by Dr. Rukhsar).

Would you like me to create a simple tracking sheet or a weekly schedule based on these exercises so you can tick them off as you go?