Standing Static Inner Thigh Stretch Home Exercise

This video demonstrates how to do a Static Standing Inner Thigh Stretch for the Adductor Muscles.

    INSTRUCTIONS

    • Stand tall with good posture. Feet hip width, hands on waist.
    • Take a long step to the side with right foot while keeping the toes pointing straight ahead.
    • Slowly bend left knee as shown in the video.
    • Keep right leg straight until a good stretch is felt inside left thigh.
    • Hold for 10 to 20 seconds.
    • Repeat on opposite leg.
    • Maintain good posture throughout without leaning forward.
    • Keep breathing relaxed.
    • Avoid rounding the lower back.
    • Avoid moving the hips. Keep the hip bones facing foward.

    Stronger Glutes Home Exercise

    Stronger Glutes Home Exercise strengthens your backside. You can do it at home or outdoors with, or without equipment. Strong glutes help prevent back and knee pain.

    INSTRUCTIONS – With Equipment

    • Anchor elastic tube around an immovable, stationary object.
    • Loop opposite end around right foot.
    • Stand on left foot with both hands on hips.
    • Slowly bend right knee and raise leg as shown in the video.
    • Slowly release right foot to floor.
    • Repeat exercise for desired number of repetitions on right.
    • Switch sides and repeat exercise for desired number of repetitions.

    MODIFICATION INSTRUCTIONS – Without equipment

    • Stand in front of a wall.
    • Support yourself by placing both hands on wall at shoulder height.
    • Stand on left foot.
    • Bend right knee and slowly raise leg as shown in the video.
    • Slowly release right foot to floor.
    • Repeat exercise for desired number of repetitions on right.
    • Switch sides and repeat exercise for desired number of repetitions.

    Quadruped Crawling Is a Multi-Directional Exercise That Improves Cognitive Function

    Quadruped Crawling is a low impact navigational exercise that improves coordination while working your quads, shoulders, core and legs. Improve your balance and range of activity as you move front-to-back and side-to-side while challenging your mind during crawling.

    Instructions

    • This exercise is easier if your knees remain on the floor.
    • Assume an all 4 position on the hands and balls of the feet.
    • Place hands directly beneath the shoulders, and the knees directly under the hips.
    • Place feet in line with the knees. Curl toes under.
    • Crawl forward to the midpoint between 2 cones. If you don’t have cones use 2 books.
    • Crawl laterally to both cones.
    • Return to the midpoint and crawl back to the start position.

    Strengthening The Front of the Leg Helps To Prevent Tripping and Falling

    This simple seated strengthening exercise works the anterior tibialis muscle located at the front of your leg. A strong anterior tibialis reduces the risk of injury to your calves and feet, reduces the chances of developing anterior tibialis tendonitis, and reduces the chances of tripping, or developing stress fractures and shin splints

    Instructions

    • Connect tubing to a stationary object.
    • Sit in a chair with back support, and place a supporting object under extended leg. Or use equipment as shown in the video.
    • Place tubing around foot. Other foot rests on floor.
    • Slowly flex ankle toward you, and then release.
    • Repeat for desired repetitions.
    • Change sides and repeat exercise on the opposite leg.

    How To Do A Straight Arm Plank

    INSTRUCTIONS

    • Position your body on hands and knees.
    • Place hands under shoulders. Feet hip width apart.
    • Draw in the navel and brace the abs.
    • Lift the body off of the floor forming a plank position.
    • Shoulders are higher than hips, and hips are higher than heels.
    • Hold the plank position 15 to 20 seconds.
    • Slowly return to the starting position.
    • Repeat for the desired number of repetitions.
    • Avoid feet collapsing inward, shoulder blades winging or chin dropping toward the floor.