Bowed legs (aka bowlegs, bow legs, or genu varum) can come from weak & tight muscles, bone deformations, and/or degeneration. These stretches & exercises are designed to help if it’s coming from weak and/or tight hip muscles.
Start off with reverse clamshells and sidelying hip adduction. These will help strengthen the internal rotator and adductor muscles to pull the knees back inwards.
Using a resistive band to help strengthen the dorsiflexor muscles are also a great way to help correct the knee position while walking.
Supine and seated figure four stretches are great to loosen up tight glutes and external hip rotators that might be pulling the hips and knees outwards.
Hip internal rotator muscles can also be strengthened in sitting without or with a resistive band.
Finally, in standing, a hip hinge with a ball squeeze at the knees will help strengthen the hip adductors and internal rotators.
Improving circulation and blood flow in your legs is important for everyone, but it’s especially important for seniors who might not move as much and for people who sit all day. The simple exercises in this video should help.
This standing stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.
An achy knee is often caused by tightness or weakness in the muscles around the knee. These knee stretches and exercises should help relieve the knee pain.
The number one myth about knee arthritis is that exercise makes it worse. However, this couldn't be further from the truth. In fact, research has shown that regular exercise can significantly alleviate knee arthritis pain and enhance overall joint function
Sore legs are common when starting a new workout program or when exercising a little too hard, especially on leg day. These stretches can help relax sore and tight leg muscles & provide pain relief.
Injuries from pickleball are increasing, and knee pain is common from the sport. The stretches and exercises in this video will help strengthen, relieve pain, and loosen up the muscles around the knee and the hip area.