How to Do a Seated Long Arc Quad with Ankle Weight Exercise | 30 Seconds | MedBridge

The Seated Long Arc Quad Exercise is a simple yet effective rehabilitation exercise commonly used to strengthen the quadriceps muscles. It's particularly beneficial for individuals recovering from knee injuries, such as ACL tears or knee replacement surgery, as well as those looking to improve overall lower body strength and stability.
Here's an outline of the steps involved in the exercise:
1. Setup: Sit comfortably on a chair or bench with your back straight and your feet flat on the ground. Ensure that your knees are bent at a 90-degree angle and your thighs are parallel to the floor.
2. Engage Core: Activate your core muscles by drawing your belly button towards your spine. This will help stabilize your pelvis and maintain proper alignment throughout the exercise.
3. Extension: Begin the movement by straightening one leg at a time, lifting your foot off the ground and extending your knee fully. Focus on contracting the quadriceps muscle as you perform the movement.
4. Hold: Once your leg is fully extended, hold the position for a brief moment, maintaining tension in the quadriceps muscle.
5. Lowering: Slowly lower your foot back down to the starting position, bending your knee to return to the seated position. Keep the movement controlled and avoid letting your foot slam back onto the ground.
6. Repeat: Perform 10-15 repetitions with each leg, alternating between legs if desired.
Key Points:
• Keep your back straight and your shoulders relaxed throughout the exercise.
• Maintain a slow and controlled pace, focusing on proper form and muscle engagement.
• Avoid locking your knee joint at the top of the movement to prevent strain on the joint.
• Ensure that your foot remains flat on the ground as you lower it back down to the starting position.
• If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.
Benefits:
• Quadriceps strengthening: The Seated Long Arc Quad Exercise targets the quadriceps muscles, helping to improve strength, endurance, and muscle tone in the front of the thigh.
• Knee stability: By strengthening the quadriceps muscles, the exercise can help improve stability and support around the knee joint, reducing the risk of injury and improving overall joint function.
• Rehabilitation: It's commonly used in rehabilitation programs to aid recovery from knee injuries or surgeries by gradually increasing strength and mobility in the affected leg.
• Functional movement: Strengthening the quadriceps muscles can improve the ability to perform everyday activities such as walking, climbing stairs, and standing up from a seated position.
The Seated Long Arc Quad Exercise is a valuable rehabilitation and strengthening exercise for the quadriceps muscles, providing numerous benefits for individuals recovering from knee injuries or seeking to improve lower body strength and stability. Incorporating this exercise into your routine can help enhance knee function, reduce the risk of injury, and improve overall lower body strength and function.
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