Aim
To provide a group of exercises that can easily be completed each time you clean your teeth standing at the sink to develop a personal daily exercise routine.
Introduction
These exercises are designed to be done easily while brushing your teeth in the morning and evening. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, unsteadiness on feet and stiff ankles. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
Exercises included in routine
The following exercises have been specifically grouped to be performed while brushing your teeth as part of your daily routine.
Standing calf raise on flat ground (view video)
The aim of this exercise is to strengthen the calf muscles, your lower leg.
(Book reference Level 2 Exercise 3)
Calf stretch (view video)
The aim of this exercise is to improve your ankle mobility and to stretch your calf muscles (your gastrocs).
(Book reference Level 2 Exercise 11)
Standing leg squeeze (view video)
The aim of this exercise is strengthen your adductor, or inside thigh muscles.
(Book reference Level 3 Exercise 3)
Safety considerations
- Suggested repetitions are a guide only.
- If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
- Aim to build up (over a few weeks) to doing strengthening exercise daily.
- Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
- Do not continue exercising with increasing pain or pain that is moderate to severe.
- Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.