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Exercises

Exercises

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

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

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

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

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.

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.

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This fact sheet was last updated on 11-12-2007.