Standing Leg Lifts
Begin standing with your back against a wall for support. Raise one leg to the side at approximately a 45-degree angle without rotating it, then slowly lower it back down. Repeat 15-20 times on each side to enhance stability, balance, and strength.
Lying Leg Raise
Lie flat on your back with arms relaxed at your sides. Tighten your leg muscles and slowly lift one leg several inches off the floor, keeping it straight. Engage your lower back muscles for stability and hold for 5 seconds before lowering as slowly as possible. Repeat 5 times per leg.
Kick-backs
Stand upright and hold a chair in front of you for support. Lift one foot and bend your knee to bring your heel toward your buttocks. Hold for 5 seconds, then slowly lower your leg. Perform up to 25 repetitions per knee, ideally several times daily.
One-Legged Dip
Stand next to a chair holding it for balance. Lift one leg about 12 inches off the floor in front of you. Bend your other leg and lower your body a few inches as if preparing to sit, keeping your back straight. Hold for 5 seconds then straighten. Perform 5 dips per leg, gradually increasing as tolerated.
Hamstring Stretch
Lie with legs bent at the knees. Grab the back of one thigh with both hands and pull your leg toward your chest with your knee pointing upward. Straighten your leg as much as possible, hold briefly, then return to the bent position. Repeat up to 5 times per leg.
Leg Stretch
Sit on the floor with both legs extended straight in front of you. Place your hands on either side of your hips and sit upright. Slowly bend one knee until you feel a comfortable stretch (not painful). Hold for 5 seconds, then straighten your leg as far as possible. Repeat up to 10 times per leg.
