Hello everyone! in our previous blog articles we explained what leg and calf muscles atrophy is, how it can be caused, how it can be diagnosed and how we can help treat it here at AcuNatural Health Brisbane. Our treatment plan included massage therapy, acupuncture, Chinese herbals and at home exercises. Below we have list some of the at home exercises that can help you get started with your journey of healing muscles’ atrophy!
Seated Knee Extensions
Seated knee extensions target the quadriceps muscles which are located in the front of your thigh and aid in bending and straightening your leg. To perform this exercise, sit all the way back in an armless chair with your feet shoulder-width apart and barely touching the floor. Slowly raise your left leg so that it extends completely. Slowly lower your foot back to the ground. Repeat this action 10 times with your left leg and then do the same with the right. To add additional resistance, add ankle weights.
Another exercise for the thigh muscles is the quadriceps contractions. Sit with your legs extended in front of you with your knees straight and heels on the floor. Contract or tighten your thigh muscles and hold for a count of 10. Relax the muscles, and repeat this action 10 times.
Seated Shin Strengthener
This exercise strengthens the shin muscles and includes a few variations. Start by sitting on the edge of a chair with your heels on the floor and your toes pointed upward. Point your toes downward and hold for a few seconds, and then flex them upward, again holding for a few seconds. Repeat this movement 10 to 15 times. For a modification to this exercise, you can place a small ball on top of your feet and try to hold the ball in that position with your toes flexed for a count of 10. Rest for a few seconds and then repeat.
Inner Thigh Squeeze
This is an exercise that uses the aid of a child’s playground ball and works the muscles of the inner thigh. Sit on the edge of a chair with your knees bent and feet on the floor. Place the ball between your knees. Press your knees together to squeeze the ball and hold for two or more seconds. Repeat 10 times for your first set. Repeat for a second set. You should feel resistance in your inner thighs during this exercise.
Execute calf raises once you can bear weight on the leg. Stand straight with your knees slightly bent and your arms loose at your sides. Place your feet about shoulder-width apart and rise up onto your toes. Hold for a count of three and lower your heels. Start with 20 repetitions and increase the number of calf raises a few each day until you can comfortably do 100.
Calf Raises on stability ball
Perform calf raises seated on a stability ball for variation and additional strengthening. Sit on the ball with your feet flat on the floor in front of you and your knees bent at a 90-degree angle. Push up on your toes and hold for a couple seconds. The ball should rise and fall with your movements. Repeat 10 times. Hold a free weight on your lap to add more resistance and build up your strength.
Use a step to do heel drops. Stand with your toes and the balls of your feet on the edge of a step and hold onto the walls, banisters or a stable object to balance yourself. Lower your heels so that you feel your calf muscles stretching. Hold for a count of 10 and slowly rise up again. Use both feet and initially place most of your weight on your good leg. Increase the pressure on the healing leg as it gets stronger. Repeat 10 times, three times per day.
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