8 best workouts to exercise before leaving your knee scooter

8 best workouts to exercise before leaving your knee scooter

best workouts to exercise

Second phase for your recovering period

If you have followed my post in healing faster your broken bones with natural medicines, then this post will definitely your next phase after having fully or even partial recovery from your bone injuries. This should be the proper time try not to use your knee scooters as frequent as before.

However, before entering into this phase, you need to the assistant of your doctor for these exercise to make sure you are ready to take it fully or partially. This is very important.

Because the following are the best workouts to excercise, mainly supported for your healing process and depend on your injuries parts, you do not need to follow in the order or do it all in 1 turn, just pick what beneficial for you most and get the approval from your doctor for it.

While doing exercise, don’t push you too hard to achieve your target. Just make sure it gains better and better in each day of practice. If you feel any pain during your training, stop it immediately and contact your doctor for advice.

8 best workouts before leaving your knee scooter.

  1. Warm Up First

Warm Up First

The typical way to make a light warm-up is the stationary bike. Just take it gently in 5 minutes, then take some walk in 2, push-up 15-20 times to heat yourself and you are pretty good to go know.

  1. Straight Leg Raises

Straight Leg Raises

This exercise will have great benefit for entire your lower body. You should your movement as slowly as you can. If you start to feel pain then stop, you should not push yourself too hard in this state.

Lie on the floor and make your comfortable. Bend one of your knees; keep the straight as normal, then raise it to the maximum height of the opposite knee you can reach. Try to make it slowly. Repeat it 10-15 times for three sets.

  1. Hamstring Curls

Hamstring Curls

The workout can have a great help for your knee. You can stand with the support of a chair or lie flat on your stomach. Then you can try to bring your heel as close to your butt, hold it for a while before making another repeat. Do it 3 sets of 10-15. When you get used to it and want to take more, you can add weight to your ankles, limited from 1 – 5 pounds.

  1. Prone Straight Leg Raises

Prone Straight Leg Raises

This workout enhances your but muscle and tightens the muscle in your bottom and the hamstring of legs. Lie one your stomach and keep your legs straight normally. Lift one of your legs upward, keep it straight; hold for a while before putting it down, then continue with the others. Take 3 sets of 10-15.

  1. Wall Squats

Wall Squats

This practice will take great effect to your knee. Standing with the back against the wall, slowly bend your knee and lower your body while keeping your back touching the wall. Don’t put so much weight on your first try because your can harm your knee, just make it lower as long as you feel comfortable while doing it. Keep your position in 5-10 before next repeat. In this practice, try to keep it longer rather than deeper. Do it 3 set of 10-15.

  1. Calf Raises

Calf Raises

Face against the back of a chair, couch, or a wall bar at the gym. The stairs is also a good option. Hold the banister with your heels hanging off the edge of the step, raise slowly your heels as high as possible, then lower. Do 3 sets of 10-15. When getting used to it, lift one foot slightly off the floor, with all your weight on the other one.

  1. Step-Ups

Step-Ups

Put one foot on a step bench, or the lowest step on the stair, bend your knee and slowly lower the opposite foot to the floor. Lightly touch your toe to the floor, then rise back up, then switch legs. Do it 3 sets of 10-15 times. Use a higher step, or touch your heel instead of your toe if you think you can take more.

  1. Side Leg Raises

Side Leg Raises

Lie on one side with your legs stacked. Bend the bottom leg for support. Straighten the top leg and raise it to 45 degrees. Hold for 5 seconds, lower and relax briefly, then repeat 10-15 times. Switch sides and start over. Want to try a bit of a different spin on the move? Point the toe of your upper leg slightly toward the floor as you raise it.

  1. Leg Presses

Leg Presses

Using a leg-press machine and adjust the seat back so it’s comfortable. Push the plate away slowly until your legs are extended. Repeat it 3 sets of 10-15. (find assistance for the first time you do this.)

Caution for your workout

Exercise need to be secured to stay away from pain or worse. Remember: Muscle soreness after the workout is normal. But a sharp or sudden pain in the muscles or joints while doing exercise means you should stop and check with your doctor.

Gentle is good. So, never do running, aerobics or high impact activities. Workout under water is perfect, try to swim gently with your friend or family. That will help your healing.

Exercises To Avoid

Exercises To Avoid - best workouts to exercise

The following exercises should be treated as improper as you still in healing period. Don’t try it if you don’t sure that you are fully recovering or not. And of course, you should take advice from the doctors as usual. The exercises above are safer, while still giving you similar results.

  • Full-arc knee extensions
  • Lunges
  • Deep squats
  • Hurdler’s stretches

Reference:

www.prevention.com

www.webmd.com

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