These general lower body dynamic exercises are simple, but effective in helping to strengthen and stretch the lower body & relieve pain. This lower body routine is performed in real-time so it’s easy to follow. This lower body dynamics routine is Day 6 in my Moderate 10-Day Whole Body Wellness Challenge.
They are great for the lower back, hips, knees, and lower legs.
For this routine, you will need a chair or somewhere to sit for the warm up, and then some room to move and kick.
Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Hip flexion, knee extensions (LAQ), leg rollouts, and trunk rotation in sitting will help the muscles get ready for the routine.
Dynamic exercises are a great way to activate the muscles and lengthen them with movements. Modified jumping jacks, marching, hamstring curl kicks, and squats will help to improve stability and decrease pain.
Next, rockette kicks and standing trunk rotation will work all the muscles around the hips and help increase stability.
Finally, some combination movements are a great way to progress. Squats with heel raises and squats with leg lifts will not only strengthening your muscles, but they will also help with balance and coordination.
Congratulations on finishing Day 6 of the Moderate Whole Body Wellness Challenge. See you back here for Day 7!
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