Mobility
Maintenance
Use these exercises to keep moving
Helping to Keep You on Your Feet
Activity has an incredible benefit on both your physical and mental well-being. Here in clinic, we’re here to help you not only get fit but also stay there.
Whether you’re a marathon runner or just looking to keep active, mobility is key to avoid injury both during and after exercise. Let’s help keep you doing the things you love. Spend just 10 minutes a few times a week and keep your mobility high and your life active!
7
Recommended exercises
Use this set of exercises to help keep active. Spend up to a minute on each exercise, alternating between sides. Make sure to keep good posture throughout and focus on techniques.
1
Hip openers and closers
- Stand on one leg and lift the other leg by brining your knee towards your chest.
- Then, rotate the moving leg out to the side and then back to the middle.
- Repeat the exercise for the prescribed number of repetitions.
2
Step up to high knee
- Stand in front of a set of stairs.
- Place one foot on the bottom step.
- Step onto that leg and bring the opposite foot up to high knee (without touching the step) then back on the floor.
- Switch the feet and repeat once the repetitions are done.
3
Full squat
- Stand with feet hip-width apart, toes pointing straight ahead.
- Keep your back straight and push your knees 3-4cm in front of your feet, keeping the knees over the second to third toe of each foot.
- Lean forward, sit back on your heels until your thighs are parallel with the floor. Do not let your back bend until the thighs are below parallel.
- Sit on your heels (heels on the floor) and keep your feet straight. At this point, you can round your back..
4
Knee circles
- In standing, place your hands over your knees then make clockwise and counterclockwise rotations from the knees.
- Keep your back straight as you reach down with your hands; flex the hips and knees.
5
Single leg stance
- Stand and lift one leg.
- Hold that position for the recommended time.
6
Forward lunge
- Stand with both feet hip width apart.
- Lunge forward, making sure you land with the heel and your knee stays over the foot, with your knee cap in line with the 2nd toe. Move straight down, creating a 90 degree angle at both knees and at the hip.
- Push through the heel and return to the standing position.
- Repeat with the other leg if indicated.
7
Posterior lunge
- Stand with your feet together and step directly backwards.
- Once balance is established on both feet, flex the front knee so the trail leg can bend toward the floor.
- At the bottom position, the lead leg is flexed at 90 degrees above the ankle and the back knee is 1-2 (3-5cm) inches off the floor.
- To go back up, push off the floor with the trail foot while extending the knee and hip of the front leg.
- Keep the torso upright during the movement.
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