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Home  /  Blog  /  Exercises for Lower Extremities
3rd January 2018

Exercises for Lower Extremities

Seated

  • Become more aware of your foot/ ankle :
  • Roll the foot over the massage ball
  • Slide foot for- back
  • If on office chair: keep feet steady and roll with chair
  • Active DEfor tib and person

If allowed: weight-bearing when getting up with proper alignment and sit down

Standing

  • Calf stretch gastroc/ soleus
  • Hamstrings stretch
  • Squats in alignment

Proprioception

  • Stand with eyes closed
  • Tandem stand >>> On one leg >>> eyes open / closed
  • Stand on towel/ wobble cushion
  • Squat on towel/ w.cushion

Half kneeling

  • Plantar flex of the ankle in the front and controlled e-centric return to neutral >>> increased loved when leaning fwd over the front leg >>> increased difficulty in
  • Calf raises/ gluts activity

Finish with stretch and self foot massage (massage ball).

Published on: 3rd January 2018