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Stretches The Hips, Duttocks, Feet And Ankles

 Stretches The Hips, Duttocks, Feet And Ankles


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A) Lying on your back bend one leg and hold it below the knee

Push the knee toward your chest.

Repeat this exercise 3 times with each leg.

B) Lying upward bend and cross one leg over the other leg, once crossed push the knee toward the floor.

Repeat this exercise 3 times with each leg.

C) Lying on your back with legs bent and arms resting on the floor, on the cross.
Knock down the leg (pelvis down) to one side and stay in that position as close to the ground as possible.
Repeat this exercise 5 times.

D) In addition, next to a wall, resting on her hand.
Keeping your legs together leading body arching your hips toward the wall.
Change sides and repeat 5 times.


Foot and Ankle Stretching


A) Stand with one leg forward, placing your foot on top on the floor, flexing the fingers of the same with the help of body weight. Perform this exercise 10 seconds with each foot


B) On your knees, hands flat on the floor place your feet flat on the floor and move your butt back and down. Perform this exercise 20 seconds.


C) makes r rotations Seated ankle preadolescence against your chest using your hands, rotations should be toward both directions. Perform this exercise 15 times with each foot in each direction


D) While sitting, do ankle rotations in both directions. Perform this exercise 15 times with each foot in each direction


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