Eccentric Reverse Nordic curl

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This video demonstrates the correct technique for Eccentric Reverse Nordic Curls, which is great for the Quadriceps muscle and tendon and patella tendon. Here is the standard version:

Reverse Nordic Curl

 

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for the Quadriceps muscle and tendon and patella tendon
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day.
  3. In kneeling with your body vertical, basically lower your body backwards from the knees only.
  4. Your knees should be bending but your back and hips should stay straight throughout the entire exercise.
  5. Go as far as you can, then put your arms out behind you to control your descent to full knee flexion then push and walk your way back up to the start position and repeat.
  6. For strengthening you should perform 6-10 reps to fatigue
  7. You should perform 3-5 sets with 3 minutes rests
  8. This session can be done 2-3 times per week
  9. For endurance you should perform 15-25 reps to fatigue
  10. You should perform 3-5 sets with no more than 30 second rests
  11. This session can be done 2-3 times per week

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Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).