Sports and Pain Institute of New York
SPIN
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Knee Exercises

Standing Quadriceps Stretch

Standing Quadriceps Stretch

Calf Wall Stretch

Calf Wall Stretch

Hamstring Wall Stretch

Hamstring Wall Stretch

Straight-Leg Raises to the Front

Straight-Leg Raises to the Front

Straight-Leg Raises to the Back

Straight-Leg Raises to the Back

Straight-Leg Raises to the Inside

Straight-Leg Raises to the Inside

Quad Sets

Quad Sets

Hamstring Curls

Hamstring Curls

Heel Raises

Heel Raises

Heel Dig Bridging

Heel Dig Bridging

Half-Squat with Knees and Feet Turned Out

Half-Squat with Knees and Feet Turned Out

Step Up

Step Up

Step Down

Step Down

Lateral Step-Up

Lateral Step-Up

Shallow Standing Knee Bends

Shallow Standing Knee Bends

Knee Flexion with Heel Slide

Knee Flexion with Heel Slide

Short-Arc Quad

Short-Arc Quad

Terminal Knee Extension

Terminal Knee Extension

Wall Slide with Ball Squeeze

Wall Slide with Ball Squeeze

Hamstring Set Heel Dig

Hamstring Set Heel Dig

Hip Adduction

Hip Adduction

Hip Abduction

Hip Abduction

Straight-Leg Raises to the Outside

Straight-Leg Raises to the Outside