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Begin seated on a bench or chair so knees form a 90-degree angle with feet flat on the floor and toes pointed forward. Keep spine straight and shoulders back (not hunched or rounded forward).
Therapeutic ultrasound and E-stim deliver medication deep to the bursa to reduce inflammation. The rehabilitative exercises are done with the intention of stretching and strengthening the hip abductors, quadriceps, and hamstrings. [2] These stretches have the potential to significantly reduce the tension over the pes anserine bursa. [citation ...
Starting on your hands and knees, walk your knees back, tuck your toes under and lift your hips and shoulders off the ground into a plank position. Your body should be in a straight line.
The leg extension is performed while seated by raising a weight out in front of the body with the feet. It is an isolation exercise for the quadriceps. Overtraining can cause patellar tendinitis. [4] The legs extension serves to also strengthen the muscles around the knees and is an exercise that is preferred by physical therapists. Needs citation
Bridging exercises are done with a flexed knee to lessen the stretch on the hamstring (a knee flexor) and focus the hip extension work on the gluteus maximus. In that same respect, the reduced knee flexion makes plantar flexion work comparable to a seated calf raise, due to the lessened stretch on the gastrocnemius (like the hamstring, also a knee flexor).
Flexibility exercises like cat cow, low lunge and downward dog improve flexibility, reduce back pain and increase mobility. Try these 15 stretches to get more flexible.