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physiotherapy and sports injury clinic
holistic health centre

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Exercises for lower extremities

Exercises for lower extremities - Swissphysio

Seated

Become more aware of your foot/ ankle :
Roll the foot over the massage ball
Slide foot for- back
If on office chair : keep feet steady and roll with chair
Active DEfor tib ant and peronei

If allowed: weight bearing when getting up with proper alignment and sit down

Standing

Calf stretch gastroc/ soleus
Hamstrings stretch
Squats in alignment

Proprioception

Stand with eyes closed
Tandem stand >>> On one leg >>> eyes open / closed
Stand on towel/ wobble cushion
Squat on towel/ w.cushion

Half kneeling

Plantar flex of the ankle in the front and controlled e centric return to neutral >>> increased loved when leaning fwd over the front leg >>> increased difficulty in
Calf raises/ gluts activity

Finish with stretch and self foot massage (massage ball).