LEG STRENGTHENING & BALANCE
When you perform standing exercises, safety is a primary concern, especially if you have had knee surgery or balance problems. If you can stand to exercise, we suggest you try these "sink" leg strenghtening exercises standing by your kitchen sink. You might like to place a chair nearby so you can sit to rest as you need to. Check with your doctor before you begin any new exercise program.
Hold onto the edge of the sink as much as needed for safety. Stand facing the sink with your feet a comfortable distance apart and pointing straight forward. Repeat each of the following strengthening exercises 4 times. Gradually increase to 8 - 12 repetitions as strength and endurance improve.
Half Squats
Slowly bend your knees slightly, then straighten. Keep your feet flat on the floor. If you have knee pain, avoid doing this exercise or bend more shallowly.
Heel Lifts
Slowly rise up to your tiptoes, and then lower your heels back to the floor.
Toe Lifts
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Keeping your heels on the floor, lift your toes off the floor. Hold them up for a count of 3; then lower them back to the floor. (Don't allow your hips to go backward when you do this exercise; keep them as straight as possible.)
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