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The exerciser lies on his back on the floor and grasps the exercise band toward the ends. Bending the knees up toward the chest he places the band across the thighs and holds a steady force on the band by pushing it toward his feet (part 1). Then, one second later he pulls his knees further toward his chest (part 2). Finally, one second later he raises his upper body upward toward his knees (part 3). These 3 parts are so successive as to be virtually one "crunch" movement. During the exercise the chin should be tucked toward the chest to spare the neck from harm. The 3-part movement is repeated in rapid succession until muscle fatigue is reached. After a one-minute rest the exercise is repeated to fatigue once again. The 2 sets are performed two to four times per day to alleviate back pain and spasms.

Structures strengthened:

• Abdominals
• Hip flexors
• Spinal intrinsic muscles (that inhibit back extensors)

This is the most specific strengthening exercise for the most common knee problem, patellar untracking tendinitis. That's frontal knee pain that comes and goes and is made worse by stairs and sitting in a confined position for prolonged periods. The exerciser sits with knees bent and the band looped around the heel of the problem side. Wearing athletic shoes is recommended. The toes are aimed outward. The exerciser grasps the ends of the band and pulls toward his abdomen to place tension on the heel and leg. This band angle further facilitates the turning outward of the foot, a very important aspect of the exercise. Next, the exerciser straightens the leg against the band resistance, and then, allows it to relax and bend again to the starting position. These movements are repeated until the knee reaches full fatigue. At this point, the exerciser rests for one minute and then repeats the exercise, once again to fatigue. After a one-minute rest a third set is performed to fatigue. This exercise is done one to two times per day.







Structures strengthened:

• Vastus medialis obliquus (VMO)- pulls patella into track
• Other quadriceps muscles
• Ankle stabilizers