Case Study Patellar Dislocation

2. Slowly raise your right arm and your left leg a couple of inches off the ground and hold this position for 5 seconds.

2 If instructed by your healthcare provider, bend the left / right elbow farther by gently pushing up on your forearm using your other hand until you feel a gentle stretch.

On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.

Keep these muscles tight and raise your leg 4 to 6 inches (10 to 15 cm) off the floor.

4. Hips should lean forward and slowly reach for your foot/ankle (use both arms to stretch).

For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.

This should be possible by lying on back and lifting the leg, when the pelvis begins to tilt in reverse and the back levels to the floor stop. The leg ought to go to around 80 degrees.

Rest your left arm at the level of your heart. You may rest it on a table, desk, or chair.

Flex your ankle and point your toes to bring the top of your foot down.

Hips to knee-height (or lower). Put weights in your heels. Abs braced. Chest up. Knees behind toes.

From the start position, stand with your feet shoulder-width apart with your arms outstretched, forming a 180 degree angle. Inhale as you lift your left leg up, bent at the knee. Exhale as you bring the left leg back into a front lunge. Your right leg should form a 90-degree angle at the knee, and your right thigh should come as close to parallel to the ground as possible. As you lower into the lunge, bring both arms out to your sides at shoulder height. Hold for two seconds, then rise and return to standing, bringing legs and arms back to starting

The thigh lift is the activation of the Iliopsoas muscle and flexing the hip without using any additional muscles. There should also be a general awareness within the pelvic floor in terms of tilting. Optimally find the balance within the body, the body needs to be grounded, therefore make use of the hamstrings.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

Raise (elevate) your knee when you are resting. Your knee should be higher than your heart.

Sit on the floor with the feet apart and the knees slightly bent. Bring the right foot under the left knee and place the heel close to the left hip. Have the toes pointing left. Then bring the left foot close to the right hip, toes pointing to the right. The left knee should now be over the right knee. If it doesn’t approach this work on hip openers such as step one above (preparation