- [Instructor] Quad sets.
Begin by sitting upright on a mat with a towel under the affected knee and your leg straight ahead of you.
The unaffected leg should be bent with the foot flat on the floor.
Next, push the knee into the floor with the foot in a flex position.
You may put your hand on the thigh to make sure you feel the contraction of the muscle.
Hold for 10 seconds, and breathe.
One, two, three, four, five, six, seven, eight, nine, ten.
Slowly return to start position.
Do two sets of 10 repetitions twice a day for five days a week.
