Try to sink down through the knees, keeping the back straight and not allowing your knees to move forwards past your toes. It is most common in the calf muscle area, particularly following surgery and, Lateral compartment syndrome occurs when the muscles swell too big for the surrounding sheath causing lower leg pain. Resistance band jump. If you are residing in or around Toronto, we suggest you to consult our Physiotherapy experts in Toronto before planning a surgery. Pregnancy is a beautiful journey. Lateral compartment syndrome occurs when the muscles swell too big for the surrounding sheath causing lower leg pain. This category only includes cookies that ensures basic functionalities and security features of the website. You can perform this with either ankle weights, a resistance band or a weight machine. The Hakan Alfredsons heel drop protocol involves twice daily, Gastrocnemius tendonitis is inflammation of the gastrocnemius tendon at the back of the knee. Which Spondylolisthesis exercises should you avoid? The aim of treatment for Radial tunnel syndrome is to reduce painful symptoms followed by stretching and strengthening exercises. A classic yoga pose, it helps stretch your calf muscles. This website uses cookies to improve your experience. When you roll over the outside of your ankle, the ligaments at the side can be sprained or in severe cases torn. Plyometric exercises involve dynamic and sometimes explosive movements. Flex your foot and kick you heel out to the side while keeping your knee facing forward. You can consult our seasoned and best physiotherapists at Lawrence Park for special programs on breathing exercises that helps in restoring the optimal lung capacity and blood flow in the body. This is one of the simple exercises that do not put pressure on your knee. Hold the knee at the end of range for 5-10 seconds, as exercise becomes easier. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Hold the stretch for at least 20 seconds. A qualified Sports Injury Therapist with a degree in Physical Education, Sports Science and Physics, and a Postgraduate Certificate in Education. It is mandatory to procure user consent prior to running these cookies on your website. Ankle sprains occur when the ligaments that connect bone to bone are stretched too far, causing inflammation and sometimes tears. Repeat 10 to 20 times. You also have the option to opt-out of these cookies. Delahunt E. Rehabilitation exercises reduce reinjury post ankle sprain, but the content and parameters of an optimal exercise program have yet to be established: a systematic review and meta Here we explain the symptoms,. Its easy to perform and effective. We also use third-party cookies that help us analyze and understand how you use this website. You also have the option to opt-out of these cookies. The knee is one of the most common body parts to be injured. Our team of skilled physiotherapists at North York helps in improving the circulation and strengthening body muscles. Wrap it in a wet tea towel, or use a commercially available hot and cold wrap. Proprioception can be considered as the bodys ability to sense where it is in space. An ankle sprain or injury may limit your ability to walk normally and participate in your everyday work or recreational activities. This exercise specifically targets the quadriceps muscle group. Gently take the leg to the limit of its comfortable range until a gentle stretch is felt at the back of the thigh. It is a simple exercise with great all-around benefits. This makes the exercise easier. This injury is called a "lateral ankle sprain." It is mandatory to procure user consent prior to running these cookies on your website. The most common way to achieve this is to first stand and then walk on an uneven surface. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Aim for 3 sets of 10-20 repetitions 3 times a day as pain allows. Swing your leg forward in a pendulum-like motion. If not caught early, it can be a difficult injury to, Groin inflammation or adductor tendonitis occurs when the adductor muscles in the groin become inflamed or degenerate through overuse. Here is a list of 16 medically reviewed exercises for knee pain: If you are suffering from knee pain that ranges from mild to moderate pain, then you will want to seek medical advice before hitting the gym. Muscles consist of bunches of muscle fibres surrounded by a muscle sheath. As your ligament heals, strengthening exercises such as mini squats, leg presses, and step-ups can be Symptoms of groin inflammation Symptoms include:, The PRICE principles are the gold standard set for treating sports injuries. Lie on your back with your knees bent and feet flat on the floor. It can be done with a weights machine in a gym or with rehab band as shown. These cookies will be stored in your browser only with your consent. When you have a sprain, nerve fibers are damaged. Common knee injuries include sprains, meniscus tears, ligament tears, and fractures. It is either a sudden onset acute fracture or a gradual, Compartment syndrome occurs when the muscle swells up too big for the sheath that surrounds it. This category only includes cookies that ensures basic functionalities and security features of the website. WebThe physiotherapist will begin with a range of motion exercises for the hip, knee and ankle because mobility is decreased following immobilization. Numerous exercises can be created using a box or step to jump over. This allows time for the swelling to go down and normal movement regained before reconstructing the ligament. Symptoms typically include: Ankle pain that may be difficult to pinpoint but somewhere just in front of the bony bit, or lateral malleolus on the outside of the ankle. When comfortable to do so, begin gentle stretching exercises for the calf muscles. Snapping sound in the ankle is most commonly caused by a tendon slipping over the bone. Bend your knees slightly and press your heels down to the ground to pull your calf muscles. But opting out of some of these cookies may affect your browsing experience. You can opt-out if you wish. Physiotherapy uses experimented and researched information on how the body works and uses medically certified As a result, this exercise targets the inner and outer hamstring muscles at varying angles of flexion or knee bend. When a patient presents with suspected synovitis, the doctor may refer them for scans such as an MRI. Aim for 3 sets of 10 to 20 repetitions, Progress this by going down to halfway (Phase 3 of rehabilitation) and then full squats (to horizontal) in the sports-specific stages, Keep your core muscles firm when performing squats, Standing one leg in front of the other as shown, Bend the front leg to lean forwards and return to standing, Aim for 3 sets of 10 to 20 repetitions. Inversion Sprain Ankle Symptoms. If you or any of your loved ones is facing old age problems like these, we suggest you to check our rehabilitation clinic across GTA. Symptoms are similar to that of Tennis elbow: Radiohumeral bursitis is inflammation of a bursa or small sack of fluid that sits between the tendon and the bone. You use your knees daily to sit and walk. Lie on your back, bend one knee whilst sliding the foot firmly on the ground. Squat down halfway to horizontal and return to standing. It is mandatory to procure user consent prior to running these cookies on your website. For more examples of agility drills visit teachpe.com. Daily uses: Walking to lift the foot up and clear the ground. Also, perform this stretch with the knee slightly bent. Certain strenuous exercises could aggravate the situation, so youll want to take it slow and easy in order to avoid a serious knee injury. It is most likely an overuse injury, more common in runners, A TFCC tear is an injury to the triangular fibrocartilage complex found in the wrist. The following is for information purposes only. Rotate your right knee so it is parallel with the floor. They can be performed using a wall as resistance. Synovitis of the elbow joint (radiohumeral joint) is inflammation of the synovial membrane which surrounds the joint. You can opt-out if you wish. It also has similar symptoms to tennis elbow: Osteochondritis dissecans the fragmentation of the cartilage and sometimes the underlying bone that lines the ends of bones in the elbow joint. These cookies will be stored in your browser only with your consent. Learn how to apply sports taping It is most likely an overuse injury, more common in runners, A TFCC tear is an injury to the triangular fibrocartilage complex found in the wrist. The sinus tarsi is a small bony canal that runs into the ankle under the talus ankle bone. The patient can also begin strengthening exercises based on the surgeon's orders (typically six weeks post-op). Slowly return to the start position and repeat. Physiotherapy is a highly beneficial niche treatment of injury, disorder and disease. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Many women face issues like fluctuating hormones, difficulty in carrying out routine activities due to increased body weight, changing habits etc. However, there are some unavoidable situations where surgery is the last resort. If you have knee osteoarthritis (knee OA) consider one of these knee braces. This website uses cookies to improve your experience. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Our expert physiotherapists in Oakville are highly qualified and provide specific program for your requirement. People who enjoy cycling, yoga, and running often opt for this easy-to-perform exercise to improve knee flexibility. Here we explain, A calf strain is a tear to one or more of the muscles at the back of the lower leg. Even if your knee stops hurting, daily stretching can prevent future bouts of discomfort. Place a hand on your abdomen so you can monitor the motion of your pelvis because your abdominals will contract as you move your leg. You can check with our specialized and trained physiotherapists at Etobicoke centre for more information on this. Innervation Radial nerve (c6 and c7). LCL sprain rehabilitation exercises begin as soon as the initial acute period passes. Maintain your left knee at a 90-degree angle so it is pointed toward the ground with your left heel lifted. Why Physiotherapy? As balance continues to improve proprioceptive exercises can progress as follows: Proprioceptive exercises should be continued even after a return to full fitness to prevent future injury. It is also helpful in pre and post rehabilitation programs to mitigate the complications that can occur in the surgery. Example strengthening exercises: Toe raises. You can opt-out if you wish. Return to your original standing position. This exercise can be progressed using elastic bands to increase resistance. We are not saying this just in terms of feeling happy and healthy. Here we explain the symptoms,. The following exercises are examples of those that may be used in the rehabilitation of a lateral cartilage meniscus injury. Tighten your thigh muscles by pressing your leg down onto the floor and forcing the back of your knee flat. It can These include joint injury or even illness including cancer. It will warm up your knee for walking or running. Ankle sprains happen but how do you know when you are ready to return to sport? This means contracting the muscles without movement. Swelling over the outside of the joint. Functional exercises for LCL sprain. Repeat five to 10 times depending on your unique physical ability. Either sudden trauma or overuse causes it. Simply contract the quad muscles, hold for acount of 10 and relax. Some mild forms of knee pain can be treated at home. These cookies do not store any personal information. This exercise mainly targets the hamstring muscles which are the main flexors of the knee. The constant use puts the complex joint at risk for injury. These cookies do not store any personal information. When rolling your ankle the first time, you will have sharp pain and will be unable to weight bear on your foot (depending on the severity of the damage). Physiotherapy is a highly beneficial niche treatment of injury, disorder and disease. When it comes to a basic calf stretch the Downward Dog is the leader. Try a few of these higher level exercises to be sure that you are ready to get back on the field. Mike is creator & CEO of Sportsinjuryclinic.net. Strengthening should initially be isometric. Progress this exercise to holding the leg in place at the end of the possible range, both in flexion and extension. If not caught early, it can be a difficult injury to, Groin inflammation or adductor tendonitis occurs when the adductor muscles in the groin become inflamed or degenerate through overuse. High ankle sprains are described as high because they are located above the ankle. These includes Rheumatoid Arthritis (RA), Osteoporosis, Sciatica, Dementia, Neck pain, Back pain, Knee replacement etc. into your rehab routine. Rehab exercises can begin as soon as pain allows. Daily uses Gripping things. Tennis Elbow is a general term describing outer elbow pain. We also use third-party cookies that help us analyze and understand how you use this website. It is important to avoid sideways (lateral) movements in the early stages while your torn ligament is healing. Our experience physiotherapists at Triangle Physiotherapy helps the patients in readjusting to their daily healthy lifestyle. Wear a compression bandage or support. WebA number of foot conditions may cause a variety of sounds in the joints, such as cracking, creaking, or clicking, or a more general noise that is either heard or felt in the joint. Gradually increase difficulty by throwing a ball against a wall and catching it while standing on the wobble-board. If you are looking for a hamstring stretch, then the Supine Hamstring Stretch is ideal. Medial ankle pain rehab & exercises. Our step-by-step rehabilitation program takes you from initial injury to full fitness. Support your body on all fours while bearing the weight on your elbows and knees. Rehabilitation & exercises. Insertion: Lateral surface of the radius. The Standing Quad Stretch is an ideal way to stretch your quadriceps muscle group: vastus lateralis, vastus intermedius, vastus medialis, and vastus lateralis. When this happens, it is common to hear a snapping or clicking sound. Specifically it is when the ballshaped head of the femur (femoral head) separates from its cupshaped socket in the hip bone, known as the acetabulum.The joint of the femur and pelvis is very stable, secured by both bony and soft-tissue constraints.With that, dislocation would ; Knee injuries are generally caused by twisting or bending force applied to the knee, or a direct Severe ankle sprains can take up to 3 months to recover. When comfortable to do so, begin gentle stretching exercises for the calf muscles. This results in bleeding within the muscle. The following exercises which are split into early-stage, mid stage and late stage exercises. Most injuries can be treated with simple bracing and a focused physical therapy (PT) knee rehab program. Contract the quadriceps muscles and hold for 5 to 10 seconds, Relax for about 3 seconds and repeat 10 to 20 times, It is especially important you feel the vastus medialis muscle on the inside of the knee working when doing this exercise, Place your fingers on the muscle towards the inside of the leg above the knee (, The partner or therapist provides resistance as the athlete contracts the hamstring muscles, hold for 3 or 4 seconds then relaxes. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We are all living in tough pandemic times and nobody wants to visit a hospital or undergo a surgery. This range of movement, with repetitions, should increase over time. Pull the towel to lift your leg towards your chest. Actions Extension of the wrist. This exercise is extremely important not only to improve the mobility of the injured knee but it will also help maintain the strength of the quadriceps and hamstrings in the early stages of rehabilitation. We also use third-party cookies that help us analyze and understand how you use this website. When this happens, it is common to hear a snapping or clicking sound. If you have an injury or are facing a problem, consult our expert Physiotherapists at Triangle Physiotherapy at its various locations, We are listing below some conditions where physiotherapy has helped in providing the best possible results . It innervates the outside two toes. The simple exercises get blood flowing to your muscles while easing joint stiffness. A calf contusion is caused by a direct impact or trauma to the muscle. Start with the band tied around your ankle and also something close to the floor. Lateral elbow pain refers to pain on the outside of the elbow. Here we explain the symptoms, causes, and treatment for an eversion ankle sprain. This is just below the medial malleolus (bony bit on the inside of your ankle). Mike is creator & CEO of Sportsinjuryclinic.net. Snapping sound in the ankle is most commonly caused by a tendon slipping over the bone. Position yourself sitting on the floor with both legs straight out in front of you. Repeat 10 to 20 times daily, aiming to increase the range of movement as pain allows. The lateral plantar nerve passes down the inside of the heel and under the foot. Stand up and straighten your legs so you are again standing tall. But opting out of some of these cookies may affect your browsing experience. Either sudden trauma or overuse causes it. Do 3 sets of 10 exercises. Your ankle will swell up immediately, with bruising often developing over the following 48 hours. A quad stretch maintains and builds the muscle. Patients suffering from arthritis, muscle strain/sprain or tendonitis benefit from using therapeutic techniques and exercises such as Soft Tissue Mobilization or usage of modalities like TENS, IFC and Ultrasound. The stretch is a common exercise used by physical therapists. Lift your hips up off the floor as far as they will go, hold for 3 seconds and lower. Lie comfortably with your elbows offering support. Although you are likely to have swelling and restricted movement, visible bruising will not occur. You can have a look at Triangle Physiotherapy Mississauga or any other clinic close to your location. However, these are normally only advised when asatisfactory range of movement has been achieved. You will feel a gentle pull in the back of your thigh muscles. Aim for 3 sets of 20 repetitions. This category only includes cookies that ensures basic functionalities and security features of the website. So, if you are facing symptoms of vertigo or dizziness, we suggest you to get in touch with our Physiotherapists. 2800 N 6th St, Unit 1 PMB 905 Saint Augustine, FL 32084. Origin Lateral epicondyle of the humerus. This is usually the first 24 to 48 hours depending on how bad the injury is. Wrist sprains are common in sports., Achilles tendontis is an overuse injury causing pain at the back of the ankle. We suggest physiotherapy as an alternative choice to address this concern and reduce the dependency and side effects caused by medicines. WebThe anterior cruciate ligament (ACL) is a band of dense connective tissue which courses from the femur to the tibia. Depending on many factors, impairments may continue following injury. Light, low resistance exercises such as swimming and light exercise bike training can also aid to increase the range of mobility. While physiotherapy is highly beneficial to reduce the pain during or after a surgery, it also aids in improving the overall strength and robustness of the body. This revised clinical practice guideline (CPG) addresses the distinct but related lower extremity impairments of those with a first-time lateral ankle sprain (LAS) and those with chronic ankle instability (CAI). These cookies will be stored in your browser only with your consent. Plyometric exercises involve dynamic and sometimes explosive movements. Another study by Di Fabio et al. Our expert physiotherapists at Triangle Physiotherapy help in guiding the patients about Diabetic Neuropathy, Diabetic Foot etc. Think of the Floor Quad Extension as extra compared to the Quad set. With the help of a skilled and qualified physiotherapist from Triangle Physiotherapy, we can customize a program for you that will suit your specific need. I hope that you find all the above stretching exercises beneficial for your knee rehabilitation. This exercise is like the Straight Leg Raises but you do it on your stomach. Change angle of knee flexion (bend) then repeat. The Lateral Pendulum is a great way to start slow and increase the range of motion. The basic hamstring stretch is an ideal way to feel the stretch in your knee. Post- stroke surgery requires extreme care and recovery program. When comfortable to do so, begin gentle stretching exercises for the calf muscles. WebLateral malleolus end of the fibula; The tibia and fibula form the ankle joint with structure and stability provided by the following connective tissues: Interosseous membrane; Anterior, posterior, and transverse tibiofibular ligaments; The collateral ligaments stabilize the joint against abduction and adduction forces. Symptoms include elbow joint pain and redness over the area. Do not apply ice directly to the skin as ice burns can occur. Face the wall and place your hands on its surface for support. Using specific physical methods, it aids in restoring the mobility, function and movement in the affected area. If left, a small lump of bone can form within the calf muscle. Equipment such as hoops, agility ladders,and minim hurdles can all be used to add further challenges. You will feel the stretch nicely. Welcome To Triangle Physiotherapy.Dont let aches & pains discourage you from doing what you love! Pain on the outside of the elbow about 1 to 2 cm down from the bony protrusion ( lateral epicondyle). Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Hamstring stretches can be done in a number of ways either sitting, standing or lying down. If you have a foam roller, consider rolling out your thighs and IT band if you can handle the pain. They bridge the gap between basic LCL sprain strengthening exercises and returning to full training and eventually competition. The bridge exercise can be used for glute and hamstring strengthening after injuries to the hip or knee. Your knee should be above your ankle. Insertion Base of the third metacarpal (back of wrist). Lie flat on your stomach with your leg straight. Insertion: Inner surface of the medial cuneiform and 1st metatarsal. Our Ankle sprain rehabilitation program is created by elite level Physio Phil Pask and takes you from initial injury to full fitness. You must warm-up before a workout. First week exercises produce significant improvements to short term ankle function. This can be increased in difficulty by performing on a higher step or at a faster speed. It is not as common as an inversion ankle sprain and is often accompanied by a fracture of the fibula bone. These exercises help in controlling the movement of the limb and preventing re-injury. Learn ankle strengthening exercises to speed your recovery. Innervation: Deep peroneal nerve. Hold for 20 to 30 seconds and relax. If you do not have rehabilitation band or suitable weights then this exercise can be done without resistance. This category only includes cookies that ensures basic functionalities and security features of the website. All these ailments can be controlled and managed by physiotherapy. Lets face this. The most common cause of pain on the outside of the elbow is Tennis elbow. You can also discuss your case if you are recuperating from a surgery or treatment. In particular, pain and weakness gripping things, or shaking hands with someone. The hip abductors are vital components in gait as they allow the hips to support the weight of the body. This website uses cookies to improve your experience. The most common cause is inflammation (or more likely degeneration) of the tendon which attaches to the outside of the elbow. If you enjoyed this post, check out our list of physical therapy exercises for your entire body. An ankle avulsion fracture occurs when a tendon or ligament tears, pulling a small piece of bone with it. We have the following rehab programs and exercises available: Ankle sprain rehabilitation. Nevertheless, extreme care should be taken with this exercise as it involves large loading of the quadriceps muscles and the knee joint itself, Later in the rehabilitation process, squats can be progressed to horizontal (90 degrees flexion at knee and hip). Place the injured leg one pace behind the other. Hold for at least 80 seconds and repeat the other side. It is a quick and easy exercise that is performed smoothly. Straight Leg Raises are simple and will strengthen your quadricep muscles. Here we explain the symptoms, causes, and treatment of an ankle avulsion sprain. While most individuals experience resolution of symptoms, Many people find it beneficial to first do the Straight Leg Raises and then roll over to perform the Prone Leg Raises. It can It is not as common as a stress fracture of the, A fibula fracture is a break of the fibula bone in the lower leg. Hold for 5 seconds. It has been often observed that the diabetes patient suffer from discomforts like knee, shoulder and back pain. Wrist sprains are common in sports., Achilles tendontis is an overuse injury causing pain at the back of the ankle. Create a 90-degree angle with your knees. This exercise can be progressed to single leg calf raises as fitness and tolerance increases. This website uses cookies to improve your experience while you navigate through the website. What all things are done in Physiotherapy. Reach around your body to grasp your ankle with your opposite hand. Lateral meniscus tear mobility exercises. Keep your other leg straight on the ground and then raise it to the level of your bent knee while keeping the leg straight. It may be caused or exacerbated by throwing sports. LCL sprain taping helps protect the lateral ligament following a lateral knee ligament sprain. It is used during treatment and rehabilitation phases, as well as. A study by Shumway-Cook et al. Daily uses: Unscrewing a screwdriver; Example strengthening exercises: Anything that resists forearm supination. Functional exercises bridge the gap between basic rehab exercises and full sports training. Keep the knee straight and the heel on the floor as you lean forwards (stand in front of a wall for balance! Proprioception is similar to balance but means the awareness of where your body (or body part) is in space. The acronym stands for Protection, Rest, Ice, Compression, and Elevation and should be, Achilles tendonitis heel drop exercises have proven to be very successful for chronic Achilles tendon pain. This is arguably the best exercise to increase quadriceps muscle strength. Origin: Lateral epicondyle of the humerus and posterior part of the ulna. Mike is creator & CEO of Sportsinjuryclinic.net. Do not swing your leg aggressively but only lightly with a gradual increase in motion. It is mandatory to procure user consent prior to running these cookies on your website. The aim of stretching is to increase the range of movement at a joint by increasing the flexibility of the soft tissue structures that surround it i.e. Go to ACL Sprain Rehab Program Lateral step up and down: Step up sideways to a step bench and then step down sideways. Gently pull your ankle back towards your body and hold for 30 seconds and then repeat. This exercise is more difficult than the one above and also helps in increasing the range of movement in the knee joint. This exercise may be started as soon as pain will allow and done on a daily basis. Pull your ankle back so that the bottom of your foot is on the side of your knee. It may be used relatively early in the rehab process but care should be taken not to overload the injured leg. Example stretches: Maximal pronation of the Gradually pick up the pace and competition level until youre back to full training mode. A contusion is an injury to a muscle caused by direct impact or trauma. Gently pull your toes and ankle towards your face on the injured ankle and the good foot can provide resistance on top. Necessary cookies are absolutely essential for the website to function properly. It will also help to stretch the quadriceps at the front of the thigh. This website uses cookies to improve your experience while you navigate through the website. Instant pain following a direct blow or impact, Pain varies in severity from a niggle to severe, disabling pain, Loss of function and unable to walk or run properly. However, if you apply massage to a muscle too soon after a contusion then myositis ossificans may occur. These movements can also help to decrease the swelling surrounding the knee. These injuries most commonly affect the ligaments on the outside of the ankle when a person's foot rolls too far inward. Ankle sprain rehab exercises are critical for a speedy and complete recovery. Mobilization is a very important treatment in the recovery process. The exercise is beneficial and can be combined with the Quad Set. At Triangle Physiotherapy, our team of exceptionally qualified Physiotherapists do their best to provide you finest and world-class service.Physiotherapists at Triangle Physiotherapy are well researched and use their extensive skills and experience to improve complicated situations like Respiratory, Neurological, Cardiovascular and Neuromusculoskeletal. Both mobility, stretching, strengthening and proprioception exercises are important. WebA high ankle sprain, also known as a syndesmotic ankle sprain (SAS), is a sprain of the syndesmotic ligaments that connect the tibia and fibula in the lower leg, thereby creating a mortise and tenon joint for the ankle. The hip adductors are better known as the groin muscles. The exercise can be made more difficult by increasing the thickness of the band or aiming to hop or jump further. The aim is to improve knee mobility. In the early phases of recovery, it may only be possible to attain as little as 30 degrees flexion. Actions: Inversion & Dorsiflexion. Raise up and down on the toes on the edge of a step in a smooth movement. Myositis ossificans occurs because the muscle is crushed against the bone. Strengthening. Stretch out your arms and reach forward when you bend at the waist while keeping your knees straight. 06:43 End. Swing your leg and repeat with the right leg. 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