1. The leg raise.You can do this exercise while sitting in bed or on the couch. Put a roll or pillow under your knee so that it is slightly bent. Now stretch your knee until your leg is completely straight. Keep this leg straight for 3 to 5 seconds and then slowly lower your leg.
Number of repetitions: 3 sets of 12-15 repetitions. Then switch to the other leg.
2. Raise your leg while lying down.Lie flat on your back on the floor (or bed) with your arms at your sides, toes up. Keeping your leg straight, tighten your leg muscles and slowly lift it several inches. Tighten your stomach muscles to push your lower back down. Hold and count to five, then lower the leg as slowly as possible.
Number of repetitions: 3 sets of 12-15 repetitions. Then switch to the other leg.
3. Raise your leg sideways.Lie down on your side and raise the leg that is on top. Keep your knee stretched and pull your toes towards you while doing so.
Number of repetitions: 3 sets of 12-15 repetitions. Then switch to the other leg.
4. Getting up from a chair.
Number of repetitions: 3 sets of 8-10 repetitions.
5. Climbing stairs or use a little bench to step on. Do this exercise on the lower steps of your staircase and hold on to the banister. Step on and off the stair with your sore leg first. Make sure you use the strength from your upper leg, calf muscle and buttock muscles. Try not to use your arm or other leg.
Number of repetitions: 3 sets of 8-10 repetitions. Then switch to the other leg.
6. Hold your body in the bridge position. GLie down on your back and bent your knees. Lift your pelvis and keep it up for 5-10 seconds. Then slowly lower your pelvis again.
To make the exercise more challenging you can:
- Put your hands crossed on your chest while keeping this position;
- Raise the feet one by one while keeping this position;
- Stretch one leg while keeping this position.
