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 of a man demonstrating hip flexion](/contentimages/296.jpg) |
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 a man demonstrating knee extension](/contentimages/297.jpg) |
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 a man demonstrating plantar flexion with a theraban](/contentimages/298.jpg) |
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 a mans foot demonstrating dorsi flexion with a theraband](/contentimages/299.jpg) |
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](/contentimages/300.jpg) |
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.