Vmo Strengthening Exercises - Ask doctor jo

The VMO (Vastus Medialis Oblique) is basically your inner quad muscle. This part of the muscle is very important for proper tracking of the kneecap (patella). If you have a tracking issue, these exercises might help. See Doctor Jo’s blog post about this at: ****** For the first exercise, you will lie down on your back. Put the leg you want to work straight out, and the other one propped up. You want to keep the leg you are working locked out straight, and then slightly turn your foot outward so your leg externally rotates. Then slowly lift the leg, like you are scooping something up with your foot. Bring it about level to the other leg, and then slowly come back down. Do this 10 times, and then you can work your way up to 20-25 if they become easy. Now you will prop both legs up. Take a ball or a big pillow, and place it between your knees. Squeeze your knees together into the ball or pillow, and at the same time, go up into a bridge position lifting your bottom off the ground. Try to squeeze the ball the whole time, but if you can’t, you can relax once you come back down. Do this 10 times, and then you can work your way up to 20-25 if they become easy. The next exercises will be standing up. Again, take the ball or pillow and squeeze it between your legs. While squeezing, slowly go down into a squat position. Make sure you stick your bottom back and your knees stay behind your toes. Then slowly come back up. Try to squeeze the ball the whole time, but if you can’t, you can relax once you come back up. Do this 10 times, and then you can work your way up to 20-25 if they become easy. The last exercise will be a plié squat. Now you will have your feet slightly further than shoulder width apart, and turn your feet out to about a 45 degree angle. You will still stick your bottom back, and your knees will go outward at the angle, but still try not to cross over your toes. Do this 10 times, and then you can work your way up to 20-25 if they become easy. Related Videos: Quadriceps Stretches for Tight or Injured Quads: ****** Inner Thigh Strengthening Exercises: ****** =========================================== SUBSCRIBE for More Videos: ****** ======================================= Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy. ****** ****** ****** ****** ****** ****** ======================================= VMO Strengthening Exercises: ****** PRODUCT REVIEW DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to King Athletic for sponsoring this video and providing Doctor Jo with a free Fitness Ball to review. DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

Hey everybody, it's Doctor Jo, and today I'm gonna show you some VMO strengthening exercises. So let's get started. So the VMO stands for Vastus Medialis Oblique. But basically it's your inner quad muscle. It has a lot to do with the tracking of the kneecap. So if you have issues with that, you want to strengthen your VMO. So the first one is gonna be lying down. You're gonna take that leg that you want exercise, put it straight down. Keep your leg straight and locked out and then turn your foot out to the side. So that's gonna be an external rotation of your leg. And slowly lift it up, almost like you're scooping something up with your foot to about the other side. And then slowly come back down. So just start off with about 10 of these, trying to keep it nice and straight, and nice and slow and controlled. And then you can work your way up from there. The next one is gonna be a ball squeeze. You can use a basketball, soccer ball, if you don't have a ball to use to squeeze, you can fold up a pillow and put it in between your legs. Just put it right down near the knees. And you're gonna squeeze in to the ball. And while you're squeezing in to the ball, you're gonna come up into a bridge position. So you have to do a combination move. So that's activating that VMO and then slowly come back down. If you can, hold that squeeze the whole time. If it's weak and you can't, that's ok, then relax. Squeeze in again, come back up, and then slowly come back down. So again, just start off with 10 of those and then work your way up from there. The next ones are gonna be standing up. Wooooah! Ok, so the next one, still using the ball, put between your legs again right at the knees. And you're gonna do a squat. But remember, you want to keep those knees behind your toes, so stick your bottom out. Squeeze in, squat down, and come back up. Again, if you are really weak in those inner thighs and that VMO, you might want to take a break in between, but if you can keep the squeeze the whole time, that will really work those muscles. Coming down and coming back up. And then the last exercise is a plié squat. Those of you ballet-ers out there, you know that that's when you turn your feet outwards. Make sure you spread your feet out a little bit so you have room to take your knees out, but you don't want to cross over your toes again. So you still have to stick out your bottom, but now you're going almost at a 45 degree angle. So squatting down and then coming back up. Nice and slow and controlled and then back up. So those were your VMO strengthening exercises. If you have any questions, leave them in the comments section. If you'd like to check out some more videos, go to AskDoctorJo.com Don't forget to like us and subscribe. And remember, be safe, have fun, and I hope you feel better soon.