186 Meniscus and PFS Resistance Training Exercises
Starting Position: Attach a buoyancy belt, or other type of flotation equipment to the torso to maintain postural alignment. Flex at the hips and knees, as if seated on a floating chair.
Action: Move the legs in a pedaling motion as if riding a bicycle.
Muscles Involved: Gluteus maximus, hamstrings, hip flexors, and quadriceps.
- Exercise can be performed using hip and knee flexion less then 45 degrees to lubricate the joints as a warm up activity.
- Emphasize pressing the leg down towards the pool bottom (hip/knee extension) to increase strength of the gluteus maximus and hamstrings, important for improved function of the lower extremity.
- Keep range of motion small if using as a warm up.
- Imagine you are on a stationary bike in the highest seat position, making it difficult to reach the pedals.