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The exerciser places the middle of the exercise band on top of his head, grasping the ends in each hand. A cap can be worn under the band if this provides more comfort. The hands are lowered until significant downward tension is placed on the head and neck. This tension is further resisted by the exerciser then performing the Marionette exercise, that is, using the neck muscles to elevate the head straight upward and holding this posture. The band resistance is held from one to five minutes without interruption. A short rest period of one minute follows, then the isometric exercise is repeated. As many as 5 sets are performed. The sets can be done 2 or more times daily since these neck muscles are resistant to soreness.

Structures strengthened:

• Deep neck and head flexors

The exerciser sits with his problem knee bent slightly as he takes the middle of the band and places it just above his knee cap. He then crosses the band behind his knee and pulls each end forward. He next ties the band in a double knot just below the knee cap (elastic exercise bands knot and unknot very easily). There should be enough tension on the band to give moderate resistance when the knee is bent. At this point, the exerciser stands with his back against a wall and his heels about 8 inches from the wall. He then bends his knees as far as he can comfortably and returns to the upright position. The band should be creating more resistance than is felt in the other knee as the force strengthens the muscles that realign the knee cap. The knee bends are repeated to fatigue. A minute rest is done and the knee bends are repeated again to fatigue. After another minute rest a third set is performed. The 3 sets are done one to three times daily.

Structures strengthened:

• Knee extensors (selectively)