Aim
To provide a group of exercises that can easily be completed in front of the television to develop a personal daily exercise routine.
Introduction
These exercises are designed to be done easily while watching TV. 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, painful knees while standing up from sitting or going up and down stairs and ankle stiffness or swelling. 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 watching TV as part of your daily routine.
Active ankle pump (view video)
The aim of this exercise is to stretch your calf muscles and improve your ankle mobility.
(Book reference Level 1 Exercise 3)
Calf strength against elastic tube (view video)
The aim of this exercise is to strengthen your calf muscles in your lower leg and to improve your ankle mobility.
(Book reference Level 1 Exercise 4a)
Calf raises while sitting (view video)
The aim of this exercise is to strengthen your calf muscles and improve your foot mobility.
(Book reference Level 1 Exercise 4b)
Knee extension over towel (view video)
The aim of this exercise is to strengthen your front thigh muscles - your quads.
(Book reference Level 1 Exercise 7)
Knee extension in sitting (view video)
The aim of this exercise is to strengthen the quads (front of thighs) muscles.
(Book reference Level 2 exercise 4b)
Straight leg raise (view video)
The aim of this exercise is to strengthen your hip flexor muscles and to strengthen your quad, or front of thigh, muscles.
(Book reference Level 2 Exercise 5)
Seated leg squeeze (view video)
The aim of this exercise is to strengthen your adductor, or inside thigh muscles.
(Book reference Level 2 Exercise 9)
Side kick with exercise tube (view video)
The aim of this exercise is to strengthen your abductor or outside hip muscles.
(Book reference Level 3 Exercise 6)
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.