How Do I Activate The Muscles In My Lower Limb?
September 30, 2018
If you simply want to improve strength, stability, endurance or your functional movement, then closed chain exercises may be your new best friend.
Closed chain exercises are fixed or stationary, allowing you to use multiple muscle groups and joints during specific movements. In relation to the lower limb, progressive closed-chain exercises allow your quadriceps muscles to contract eccentrically, thus controlling knee flexion and contract concentrically allowing knee extension.
If you have had a recent injury and are ready to partially or fully weight bear or you simply want to activate and train your musculature, then consider incorporating closed-chain exercises in your exercise program.
Closed-chain exercises produce less shear force on your knee ligaments and assist in developing improved function, stability and strength. These exercises can be completed isometrically, facilitating quadriceps and hamstring co-contraction. You can progressively overload these exercises with weight or elastic resistance.
Some examples of closed-chain lower limb exercises include:
– Wall slides
Contact us for further information on whether closed-chain exercises are ideal for you. Each patient varies in level of rehabilitation or condition status.
Loop a resistance band around your thigh and secure the remaining band to a fixed object.
Gently extend and flex the knee. Resistance should be felt during extension. Allow for full weight bearing on the opposite limb.
Stability Ball Squats
Place a stability ball between your lower back and the wall. Place your feet shoulder width apart. Keeping your back in contact with the ball bend your knees and lower your body into a squat position, then pushing through your heels straighten your knees to return to the starting position.