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发帖数: 1904 | 1 LEGS:
1. Ankle Pumps-Flex and extend ankles repetitively
-Target muscle area is front and back of the lower leg(anterior tibialis and gastroc, respectively). Good for promoting circulation and balance.
2. Heel Slides-Slowly bend knee so that your heel slides up towards you hip, then straighten your leg out again.
-Target muscle is hip flexor and quadriceps.
3. Snow Angels(Hip Abduction/Adduction)-Begin with ankles together, legs straight. Slowly move one ankle out to the edge of the bed, and then bring it back to center. Repeeat with the other leg.
-Target muscle area is inside/outside of hips. Good for promoting hip strength and stability.
4. Quad Sets-Tighten muscles on top of the thigh and push knee down into the bed. Relax and then repeat.
-Target muscle is quadriceps.Good for promoting circulation.
5. Gluteal Squeezes-Squeeze gluteal muscles together.Relax and repeat.
-Target muscle is gluteus maximus.Good for circulation.
ARMS：
6.Stretch With One Arm- Bring left arm across chest and pull closer to body with right arm. Start low(by right hip) and move left arm up toward ear.
7. Stretch With Two Arms-Lace fingers, palms pressed outward. Push shoulder blades outward, away from spine. Start low(by knees) and bring arms up and over head.
**Perform all exercises 10-15 reps, multiple times per day** |
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