cure hand pain - carpal tunnel - tennis elbow - hand pain - hand fracture - hand injury - ganglion cysts - arthritis - trigger finger - back pain - neck pain

carpal tunnel - tennis elbow - hand pain - hand fracture - hand injury - ganglion cysts - arthritis - trigger finger - back pain - neck pain - shoulder pain

CURE HAND PAIN CENTER™
Warner Village Building
10900 Warner Ave, # 121
Fountain Valley, CA 92708
Toll Free: 1 (800) 361-4403
Local: (714) 285-2385
info@CureHandPain.com

INITIAL KNEE ARTHROSCOPY EXERCISE

Hamstring contraction, 10 Repetitions (No movement should occur in this exercise.)
	Lie or sit with your knees bent to about 10 degrees. Pull your heel into the floor, tightening the muscles on the back of your thigh. Hold 5 seconds, and then relax. Repeat 10 times.

Quadriceps contraction, 10 Repetitions
	Lie on stomach with a towel roll under your weak knee. Push ankle down into the towel roll. Your leg should straighten as much as possible. Hold for 5 seconds, and then relax. Repeat 10 times.

Straight leg raises, 10 Repetitions
	Lie on your back, with uninvolved knee bent, straighten your involved knee. Slowly lift about 6 inches and hold for 5 seconds. Continue lifting in 6-inch increments, hold each time. Reverse the procedure, and return to the starting position. Repeat 10 times.
Advanced: Before starting, add wieghts to your ankle, starting with 1 pound of weight and building up to a maximum of 5 pounds of weight over 4 weeks.

Buttock tucks, 10 Repetitions
	While lying down on your back, tighten your buttock muscles. Hold tightly for 5 seconds. Repeat 10 times.

Straight leg raises, standing, 10 Repetitions
	Support yourself, if necessary, and slowly lift your leg forward keeping your knee straight. Repeat 10 times.
Advanced: Before starting, add weights to your ankle, starting with 1 pound of weight and building up to a maximum of 5 pounds of weight over 4 weeks.

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