| CONDITION |
TREATMENT |
|
Back of Thigh
Top
|
 Standing
up straight
Lift
your right knee until your thigh is at the right angle to your body, your
lower leg pointing to the floor
Flex
your foot and lengthen out your leg until it's straight and parallel
to the floor
Repeat
10 times, keeping your thigh still (you may need to hold on to a table or
chair for balance), then change legs and repeat the exercise |
| Calves and Ankles
Top
|
Sit
up straight in a chair with your knees together and bare feet flat on the
floor, hip-width apart
Bring
your big toes up as high on the floor as you can while the balls of your
feet stay on the floor
Roll
your feet in towards each other as far as they'll go
Then
toll them outwards as far as they'll go, keeping your big toes stretched
all the time
Repeat
10 times |
| Ankles
Top
|
Sit
on the floor, legs straight out in front
Raise
your right foot
Slowly
circle the ankle 5 times clockwise
And
then 5 times in the other direction
Repeat
the exercise on the left leg |
| Outer Thigh and Bum
Top
|
Stand
with your feet forward, shoulder-width apart, arms in front for balance
Breathe
in, breathe out and slowly "sit" down until your thighs are
parallel to the floor
Try
to keep your back straight and weight on your heels
Hold
for 5 seconds
Breathe
in as you come up, pressing your feet down, neck and shoulders
relaxed
Repeat
10 times |
| Outer Thigh
Top
|
Stand
with your hands on your hips
Breathe
in, breathe out and lengthen your right leg out to one side until it lifts
about 46cm off the floor
Press
your stomach muscles in for balance, shoulders and neck relaxed
Flex
your foot, hold for 5 seconds then lower to a standing position
Repeat
10 times on each legs |
| Inner Thigh
Top
|
Lie
on your back with your neck relaxed
Using
your stomach muscles for support, lift legs to point to the ceiling, knee
shoulder-width apart and slightly bent
Place
your hands on the inside of your knees
Breathe
in and as you breathe out, push outwards with your hands and in with your
thighs
Keep
the tension going for 5 seconds, then relax
Repeat
5 times |
| Whole Thigh
Top
|
Lie
face down on the floor with legs straight, head on hands
Slowly
lengthen your right legs until it lifts
Keep
it straight
Using
your stomach muscles to protect your lower back, lower your leg back
almost to the floor, then pulse up 5 times, ending with your legs raised
Bend
the raised leg and push your foot to the ceiling
Lower
and repeat 5 times
Straighten
leg and lengthen to floor
Repeat
on the left leg |
| Calves
Top
|
Standing
barefoot on a staircase with your heels over the edge of the step, holding
in to the rails for balance
Rise
up on your toes
Slowly
lower yourself so that your heels drop down over the edge of the step
Rise
up again on to your toes
Repeat
20 times |
| Bicep Curl (For Arms)
Top
|
Hold
similar-weight objects (like water bottles) in each hand
Stand
with feet shoulder-width apart
Slowly
flex your arms all the way up till you feel the contraction of your biceps
(Move only the forearm)
Do
12-20 repetitions for 1-3 sets |
| Sideways Reach (For Abdomen)
Top
|
Holding
similar-weight objects in each hand
Stand
with feet shoulder-width apart
Slowly
lean sideways towards the right to knee level. (Keep your back straight
and abdominal tight)
Do
12-20 repetitions on one side, then do the other side |
| Vertical Push-Up (For Pectorals and Triceps)
Top
|
Stand
about 1cm away from a flat surface - a wall or tree will do
Place
both hands on it (fingers facing inwards) at chest level, shoulder-width
apart
Keep
back straight, abdominals tight and elbows slightly bent
Breathe
in and slowly lower your chest towards the wall, exhaling at the same time
Do
12-20 repetitions for 1-3 sets |
| Good Mornings (For Lower Back)
Top
|
Stand
with feet shoulder-width apart, with hands behind the ears
Slowly
bend your upper body forward at a 90º angle, keeping the back straight
Do
12-20 repetitions for 1-3 sets |
