Leg exercises have great benefits because it keeps your legs toned and work for your largest muscle group. Leg strength protects your joints, improves coordination, boosts your metabolism, and improves balance as well. Leg exercises keep your knees, ankles, and hips in a precise shape. Add leg exercises to your routine twice a week to build your strength. By doing leg exercises two to three sets per workout, you will notice improved muscle tone quickly because the legs have large muscles. Talk with your physiotherapist if you have any joint problems. For this reason, your physiotherapist will order you the physical therapy exercises for legs. Physical therapy is a good alternative for those patients who have trouble driving to a clinic on their own. Physical therapy at home allows you to do the necessary exercises in real-time. But, before doing exercises at home, you need to talk with your physical therapist to ensure these exercises are safe for you or not. Your quality of life can be affected by these leg problems. The five best physical therapy exercises to improve the functions of the legs are:
- Squats
Squats are leg strengtheners that target glutes, thighs, and hips. Squats are a fantastic way to develop coordination and muscle growth. Some people want to start with chair squats. For chair squats, you need to stand in front of the chair and place your feet wider as shoulders. Drop your weight on your heels. Bend your knees and hips toward the chair. Quickly come back to the standing position when you get close to the chair. You can do this exercise without a chair. Do this exercise to engages the stability in calves and glutes. To increase the difficulty, you can also add the weights. You should do 15 to 20 squats per day to improve balance and coordination.
- Lunges
Go for the lunges, if you want to work all of your leg muscles at once. It works for claves, hamstrings, quads, and glutes. Place your feet as wide as shoulders. Drop your left knee down the floor while taking a step forward with your right leg. To return to the standing position, push your back foot. Repeat the exercise for the other leg. Try to do reverse lunges if you want to add variety. Healthcare centers provide various physical therapy services for patients with leg problems. Visit your nearest healthcare center to get benefit from these exercises.
- Leg Extensions
Leg extensions support your lower back. Stand in front of the chair with having hands on it. Place your feet a little wider than your hips. Keeping your right leg straight, bring it backward. After that, you need to lift your heel without arch your back. You will feel comfortable with this position because it will let you feel your glutes and hamstring. Do this extension 15 times per day.
- Knee Extensions
Knee extensions strengthen the knees. You can do knee extensions with ankle weights. Try to drape a bag of rice over your foot if you don’t have ankle weights. With your feet touching the ground, sit in the chair. Lift your toes up while flexing your right foot until your leg is completely extended. Then bend your leg downward slowly. Do 15 to 20 extensions per day.
- Calf Raises
Calves need toning no matter their muscles are not so big. For calf raises, place your feet as wide as your shoulders while standing near a chair or wall for support. Press the balls of your feet and hold for three seconds while standing in your toe. After this position, you need to back down slowly. Do calves raise 2 or 3 sets per day. The calf raises are easy but really effective. Visit Wellness clinic Frisco TX for more exercises.
