Knee ACL Sprain - Squat Clock Reaches

Insync Physiotherapy
604-566-9716
http://www.insyncphysio.com
4088 Cambie St. #102
Vancouver, BC   V5Z 2X8

Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the floor at the 9 O’Clock position like a grid on a clock. Come back up and then bend down to touch the end of the stick at the 10 O’Clock position. Repeat this until you get to the 3 O’Clock position and then reverse coming back to the 9 O’Clock position again to complete the full set. When doing this exercise maintain your knee alignment with the second toe, the knee over the ankle and bend through the butt more. Do 2 full sets 2 times a day. This is a great exercise for developing strength, balance, and proprioception after you have sprained the ACL ligament in your knee.

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