Exercises

An individual should perform 2 sets of 10 to 15 repetitions, 2 to 3 times per week for the following exercises.

Hip Flexion

Picture hip flexion

Secure an ankle weight just below the calf level of one leg. Position yourself next to a stable object for balance and safety while performing exercise. While holding onto a secure object, stand up nice and tall. Take a deep breath in, exhale, and slowly raise the knee up to hip level. Inhale and slowly return leg to the starting position.


Knee Extension

Picture of knee extension

Sit upright in a chair with good posture. Secure an ankle weight just below the calf level of one leg. Take a deep breath in, exhale, and slowly extend the leg out in front with the toes pointing up. Inhale and slowly return leg to starting position.


Plantar Flexion

Picture of plantar flexion

Sit upright in a chair with good posture. Extend one foot out in front of the other. Place the heel of the extended foot on the ground with the toes pointing upward. Using a Thera-band, place the band under the extended foot. Holding the Thera-band ends taunt, take a deep breath in. Exhale, and press the foot downward towards the ground. Inhale and slowly return to the starting position.


Dorsi Flexion

Picture of dorsi flexion

Sit upright in a chair with good posture. Extend one foot out in front of the other. Place the heel of the extended foot on the ground. Using a Thera-band, place the band around the foot and secure to an immovable object. Take a deep breath in, exhale, and slowly bring the toes towards the body, leaving the heel on the ground. Inhale and return to the starting position.

Ankle weights in a variety of weights

Note: Ankle weights may be used instead of elastic resistance bands while performing strength-training exercises. Ankle weights come in a variety of weights, ranging from 1/4th of a pound to 25 pounds.