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Sit on the floor with your legs straight in front of you. Place a towel, sheet, or belt around the heel of your affected leg.
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Gently pull the towel towards you to assist sliding your heel towards your bottom.
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Hold for 5 seconds. Then straighten your leg.
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Repeat 10 times.
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Stand facing away from an armless chair. Place your feet slightly wider than shoulder-width apart and point your toes out slightly.
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Hold your arms out in front of you or cross them over your shoulders.
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Bend your knees to slowly sit down in the chair. Pause briefly, then push through your legs to stand back up. Do not use your hands to help you.
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Repeat 10 times.
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Lie on your side and bend both knees.
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Keeping your feet together, lift your top knee up so your knees are separated. Keep your hips stacked on top of each other.
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Slowly lower your knee back down.
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Repeat 10 times. Then switch sides.
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Sit in a chair with your feet shoulder-width apart.
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Lift one leg out as straight as possible.
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Hold for 5 seconds, then slowly lower your leg back down.
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Repeat 10 times. Then switch legs.
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Stand with your feet shoulder-width apart and your hands on the back of a chair, table, or countertop for balance.
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Bend one knee to bring your foot back toward your buttocks. Lift your foot as high as you can or until your lower leg is parallel to the floor.
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Pause briefly, then lower your leg back down.
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Repeat 10 times. Then switch legs.