Leg Flexion and Extension, Open Chain

These exercises are performed in a sitting position, and they work the hamstrings and the quadriceps, respectively. Secure one end of your tubing around a table leg or other stable item that will not move and the other end around the ankle on the side that you want to exercise. For flexion the tubing will be in front of you, and it will be behind you for extension. To perform an extension, start with one knee bent (the leg without the tubing) so that your foot is slightly under you. Extend the knee of the leg with the tubing so that your foot moves away from you (see figure 4.18a), and hold at the end of the motion 2 to 3 seconds. Then bring your foot back in a controlled motion. For flexion, slowly bring your foot toward you and hold in the same manner as before (see figure 4.18b).

Figure 4.18 (a) Leg extension

Figure 4.18 (b) Leg flexion, open chain