Physiotools knee exercises
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Start on your hands and knees, gently curve and flatten your mid back 20 times. Hold the stretch for 20 seconds, repeat 5 times each leg, and perform 3 times per day. Tuck one foot behind the other knee, then gently pull your leg across. If this stretch feels too strong you can adjust it by resting on your forearms. Do not hold this, but repeat the movement 10 times, for 3 sets, three times per day. Laying on your stomach, gently press up and extend your lower back. This exercise for lower back pain works by gently rotating your lumbar spine. With your feet on the ground, bend your knees and gently move them from side to side in a windscreen wiper motion. Hold for 20 seconds, repeat 5 repetitions, perform 3 times per day. Laying on your back, gently pull your knees to your chest, holding for a second, then extending your arms back out straight. Exercises for lower back pain don’t have to take long, and like brushing your teeth twice a day to prevent problems, stretching and strengthening your back will benefit you into your 40s, 50s, 60s and beyond as the muscles lose strength and your spine loses flexibility. Exercises for lower back pain are something else that should be included regularly in your daily routine, particularly if you are experiencing pain or stiffness and as we start to get older. Be careful not to slide.Back pain is the most common issue we see as physiotherapists and recently we featured a post on the ‘8 Top Tips to Relieve Lower Back Pain’ discussing simple everyday tips to help reduce your back pain. Similar to exercise 2 - but add a small ball under the forefoot or a rolled-up cloth to make the stretch a bit deeper.This time keep the knee straight at the back and lean your body forwards and down until you feel the stretching in the calf of the straight leg.Bend the leg to be stretched and let the weight of your body stretch you calf without the heel lifting off the floor.Stand by firm support in a walking position with the leg to be stretched behind you. Then active bring your toe back down to the floor - using your finger to give slight resistance to the movement if you can tolerate resistance.Lift your toes up one at a time with the finger.Sit with the foot on the floor – or with one leg across and on top of the other leg if you can’t reach the floor.With your ankle bent, hold your heel with one hand and using your other hand pull your toes back towards your shin.Whilst sitting with one leg across and on top of the other leg: Keep your toes pushed straight against the floor.Shorten your foot/arch by tightening the muscles on the sole of your foot.Similar to doing a fist with your hands and showing the knuckles before straightening fingers out.Bend your toes under – then straighten them out.You can assist with your fingers if needed.Whilst sitting with your feet on the floor: Try to lift the bottom foot, while preventing any movement with the foot that is on top.Īlternatively: if you can’t work against the resistance – you can use your hands to aid the movement.Īlternatively use your hands to aid the movement.Do it whilst sitting using your hands to help with the stretching.Curl the toes under and feel the stretch on the forefoot and shin.Lift your heel up and straighten your ankle.Then move on to the next pair of bones.Use your fingers with a pinch grip around two neighbouring metatarsal bones and move them gently up and down next to each other using your fingers.Visualize and feel the metatarsal bones in your foot.
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Use your hand to help spread the toes, move the toes up and down and you can also pull gently on them to create traction.Sit with one leg across and on top of the other leg: Interlace your fingers with your toes.Twist your forefoot, as if you were wringing out a cloth.Sit with one leg across and on top of the other leg: cup one hand around the heel to steady it and use the other hand around the forefoot.Perform the exercise slowly and controlled both ways.Practice pushing your toes down and lifting your heel up, one foot at a time.If you liked the programme above, you might want a programme, which is a bit longer - for when you have more time. Your feet will appreciate this!Ĭlick here to watch Eric Franklin's video 'Awaken your feet' Have a look at the video below from Eric Franklin to learn more about the anatomy, movements of the foot/ankle as well as a few easy- to-use exercises. By keeping your feet and ankles flexible and strong, you may help your walking and balance.