膝关节运动photo.docVIP

腿和踝 ? ?Stand upright with right hand supported on a wall or the back of a stationary chair. Grab your left ankle with your left hand.? Keep left knee pointed towards the ground.? Slowly pull the left leg towards the buttock until you feel a stretch in the front of the thigh.? Hold for 5 - 10 seconds.? Repeat 3 - 5 times.?? Repeat with the other leg. ?(垂直站立,右手扶墙,左手握住左脚踝保持膝盖尖端朝下,缓慢拉左腿靠近左臀部直至感受到大腿前面有牵拉感,5-10秒,3-5次,两侧交替) ? ? Stand upright. Place left leg on an elevated stationary surface that is at a comfortable height (knee height or lower is recommended). Keep head up and lower back arched.? Slowly leaned forward until you feel a stretch in the back of the thigh.? Hold for 5 - 10 seconds.? Repeat 3 - 5 times.? Repeat with the other leg. (垂直站立,一腿置于高处与膝等高或低于膝高让头抬起与向下弯曲,缓慢倾斜直至大腿后侧有牵拉感,5-10秒,3-5次,两侧交替进行) Stand armss length from a wall or other support, feet facing forward.?? Place right foot forward and keep the left leg? straight and the heel on the ground.? Lean your body towards the wall until you feel a stretch in the left calf.? Hold for 5 - 10 seconds.? Repeat 3 - 5 times.? Repeat with the other side. ?(双手扶墙,右脚向前,左脚脚跟着地且伸直,身体向前倾斜直至感到左小腿有牵拉感,保持5-10秒,重得3-5次,两侧交替) ? ?  ? ? ? ? Sit slightly forward on the chair so your back is not touching the chairs back.? Maintain your balance by holding onto the seat pan. Place feet flat on the floor.? With leg straight, lift left foot 5 - 10 cm. off the floor.? Hold for 5 - 10 seconds? and return it to the floor.? Repeat with other side. ?(坐在椅子前面,背部不要接触椅背,一脚掌着地腿部垂直,抬起另一脚5-10cm,每次5-10秒两侧轮流做) ? ? ? ? ? ? ? ? ? ? Sit upright.? Hold left foot off the floor with left leg straight.? Point toes up and downward.? (坐直,抬起左腿,脚尖上下移动) 1、坐位伸膝? 　　坐在椅子上，将双足平放在地上，然后逐渐将左（右）膝伸直，并保持直腿姿势5—10秒钟，再慢慢放下。双腿交替进行，重复练习10—20次。? 　　2、俯卧屈膝? 　　俯卧位，双手在头前交叉，将头部放在手臂上，然后将左（右）膝关节逐渐屈膝，尽量靠近臀部，并保持屈膝姿势5—10秒钟，再慢慢放下。两腿交替进行。重复练习10—20次。? 　　3、伸肌锻炼? 　　仰卧位，将一侧膝关节屈曲尽量贴向胸部，用双手将大腿固定5—10秒钟，然后逐渐伸直膝关节，两腿交替进行。重复进行10—20次。? 　　4、股四头肌锻炼? 　　俯卧位，将一侧腿