Mobilization exercises without equipment
Scissors in prone position
Starting in a prone position, with your stomach on the ground, alternately scissor your legs upward, with one bending from the knee while the other remains straight on the ground. Bend your knee loosely to the maximum height where it still remains relaxed and then extend your lower leg back on to the floor. Your foot should be pointed on the bending leg, while the foot that is on the ground should be flexed, with your toes pointing back toward your knee. If you feel pressure on your kneecap while lying on your stomach, get a pillow or pad to put under your thigh.
Seated Footswitch
Sitting on a chair or stool with your back straight and legs bent at a right angle (90°), keep the soles of your feet on the floor. Your hands can rest lightly on your thighs. Now lift your heels off the ground and let them sink back toward the ground (a). Then lift your toes and set them down again (b). In the next step, connect both foot movements: left heel and right toe, right heel and left toe should be raised and lowered at the same time. Exercise duration: 60 seconds.
Muscle stretching with aids
Stepping position with Thera-Band®
Stick out your front leg out so that only your heel is on the floor. The sole of the foot in the back should remain on the floor. Lower your center of gravity by bending your back knee (a). Now lean forward while maintaining a straight back (b). You can intensify the stretching in the extended leg with the Thera-Band®: put it under your forefoot and pull with both hands toward your body. Do not forget to stretch the other leg as well. The exercise can also be performed without Thera-Band®.
Balance exercises without equipment
Standing exercise
Stand straight with your feet about hand-width apart. Your arms hang loosely at your sides. Close your eyes and try to stay still for one minute. Do you feel that because of all of the natural bodily processes—breathing, heartbeat, blood flow, etc.— that this isn’t possible?
Now shift your center of gravity as far as you can forward (a) and then backward (b). Repeat this 10 times forward and 10 times backward. Be aware of the pressure changes on the soles of your feet. Where does the pressure move? How far can you tilt back and forth without losing your balance? Shift your focus again: 10 times to the left (c) and 10 times to the right (d).
To increase the difficulty:
- Alternately lift your toes (e) and heels (f) off the ground. Repeat this movement in each direction 10 times.
- Bring your legs together so that your inner ankles are touching. Shift your center of gravity circularly: 10 times clockwise and 10 times counterclockwise.
Muscle strengthening without aids
Forward and backwards steps
Go backwards (a) or sideways (b) on/off of a step. Do 20 repetitions per leg. After practicing regularly, gradually increase to 30 repetitions. Both movements can be practiced either on the bottom step of a staircase or with the length of a step (e.g. 12 steps in a row).