Perform each of these exercises slowly for 10 repetitions (each). Remember: quality is better than quantity.
Seated exercises
Do these exercises while seated:
- Marches: Slowly lift your knee up toward the ceiling and back down again.
- Kicks: Kick your leg straight out, making sure that the knee is straight and all the way back.
- Ankle pumps: Place a pillow in between your knees and squeeze your knees together. (When you relax, make sure the pillow doesn't drop.) Lift the toes up toward the ceiling and then back down. Then lift the heels up and then back down.
Standing exercises
Do these exercises while standing next to a chair or something else sturdy that you can hold on to for balance.
- Heel raises: Slowly raise up on to your toes and back down.
- Mini squats: Act as if you're sitting in a chair and then come back up. Don't go all the way down like a full squat. Make sure that your knees are not going past your toes.
- Leg extensions: Bring your leg out to the side and back in. Then, bring your leg back out to the front and back down and then behind you and back.