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الأخوة والأخوات الكرام
General Exercise Regime
التمارين الرياضية اليومية
Knee Straighteners
Push knee on to bed, tightening kneecap as
tight as possible, hold for 5 seconds.
Straight Leg Raises
Hold leg completely straight,
lift leg up 6 inches and hold for 2 seconds
Froggies
Lying on back with knees bent,let both knees flop
out as far as possible and then bring them in again.
Knee Rolls
lying on back with knees bent, roll both knees to the right and then
both knees to the left. Keep shoulders flat on the bed at all times
Tip-Toes
Standing, go up and down on
tip-toes on both feet keeping knees straight
Leg Straighteners
Sitting on edge of bed. straighten knee as much as possible,
tightening the muscle completely, hold for 5 seconds.
Bridges
Lying on back, with knees bent, lift bottem
up off the bed as high as possible and hold for 5 seconds
Knee bends to chest
Lying on back with knees straight, bend one knee up to chest and then place
back on bed straight (Do all exercises on the same leg and do not
alternate i.e. 30 times to the right)
Back Leg Lifts
lying on tummy, keep knee straight
and lift the whole leg up.
Side Leg Lifts
Lying on side, keep knee straight and lift leg up.
The body must be kept
straight and the leg mustn't stray forwards.
Head and Shoulder Lifts
Lying on tummy, hands behind back,
pull shoulder blades together, tilt head and shoulders slowly.
Sit Ups
Lying on back with knees bent, flatten back onto floor,
slowly lift up raising head first, then shoulders,
and then sit up as far as you can.
ساحة النقاش