knee reconstruction exercises. phase 2. exercises 1,2,3…


I have uploaded “knee rehab” phase 2, exercises 1-3.   All exercises should be done 2-3 times per day for 10 – 15 reps.  The aim of this phase is increase quad strength, gain maximal extension and start gentle flexion and increased knee range of motion.


Phase two of Luke’s knee recon.  Aim is to increase Range of motion, with a focus still on extension (straightening the leg).  Luke can do these 2 – 3 times per day x 10 – 15 reps.


Luke has started weight bearing.  This is his first attempt at weight bearing.  I have decided on 20% load for the next week or so, we will gradual increase this.  So for example, if you weigh 100kg, 80kg will be on the scales under your good leg, and 20kg force will be used for the knee that is post op..


This is exercise 3/3 and with the aim of building quad strength.  We have added resistance by use of theraband.  This will add load to both planes of motion, up and down (concentric and eccentric phases).  Ensure you control the movement up and down.  You can do this 2 – 3 times per day for 10 – 15 reps.


Cervical spine retraction. A home treatment tool. A diagnostic tool for neck pain and dysfunction.

Cervical Retraction.

Catherine presented today with chronic neck pain. She has a C5/6 and C6/7 stenosis with disc protrusions at both levels.  Catherine has radiculopathic pain to the Left hand, however the pains have changed side intermittently in the past.  I am treating Catherine for directional preference today. I asked to see her again in three days to review her progress.  

Cervical retraction is one the best movements for both treatment and the diagnosis of neck pain and dysfunction.  In this example I have used retraction as a diagnostic tool for this patient to treat her nerve impingement (radiculopathic pain) to her Left arm.

Cervical retraction is also a great movement even if you do not usually get neck pain, but may have bad posture, or are just conscious of improving your posture.  Try these a couple of times per day and get great results.

As you can see my patients head glides straight back without tilting up or down.  This movement takes pressure off the lower discs of the neck, and if the direction (of the movement) is correct, also takes pressure off the nerves of the neck.  This will therefore relieve any arm pains and sensations a patient may be having.

There are some rules however…. 1//  If after trying this movement a couple of times and your arm pain is worse when you finish you should cease the movement and consult your treatment provider.  2//  If when doing the movement the arm pain is worse during, but when you stop the pain reduces, or remains no worse you can continue. 3// And if when you are doing the movement there in no pain in the arm you can continue the exercise…

I usually recommend doing this movement 4 – 6 times per day for 10 repetitions.  Initially you do not have to hold the movement in the retracted position, but this is not always the case, sometimes holding the movement for 10 – 30 seconds can be beneficial.

If nothing changes your pain, or you don’t feel you are getting benefit from this exercise, you may be doing it wrong, so seek advice from your rehabilitation provider..

Also… if when doing the movement there is neck pain this can also be Ok, as long as your arm pain remains no worse, or better afterwards.

This is known as directional preference in which I will explain in another blog…

6 tips for a summer 6 pack!

6 easy steps to a summer sick pack..

–  To begin, 6 packs are made in the kitchen, eat the right foods and maintain your calorie level =  increased metabolism = 6 pack.

–  Do true core stability exercises to stabilize your spine and reduce abdominal girth.

–  Do outer core exercises to enhance your ab muscles.  (check out my next blog entry for some exercises to try)

–  Do cardiovascular workouts = burn body fat and increased metabolism = 6 pack.

–  Try a metabolism booster / fat burner from your local supplement outlet.  Or keep it natural.  Try 1/2 a lemon squeezed in warm water first thing in the morning.  Add a couple of green teas to your day, and try a shot of coffee before your workout.

–  Drink water.   Enhance chemical reactions within your body, flush byproducts from your body and volumize your cells.