Squat to hold the door
The hand squat is very suitable for people with hip, knee or lower back pain due to sitting too much and not being able to move. When exercising, just stand with your feet shoulder-width apart, firmly holding your door or furniture, then slowly lower yourself down, keeping the weight on your heels and pushing your hips back. Then stand up slowly.
Do 15 reps, 2-3 sets of each day to increase hip and knee flexibility.
Climbing your toes
This is a simple exercise that strengthens calves, stabilizes ankle joints and improves mobility, very suitable for the elderly who are susceptible to loss of balance.
Stand close to the wall with your feet shoulder-width apart, place your arms slightly against the wall, then lift your heels, stand on your toes for about 20 seconds, then lower your heels down to rest for 20 seconds. You should practice 5 sets of 20 seconds per day.
King Kong knee
This pose helps stretch the anticipated pricks and increase ankle flexibility. The exercise is very simple, knees on the mat, knees closed, soles close to the floor, sit on your heels and keep your back straight. If you find your feet too stretched, you can lean forward slightly.
Hold for 30 seconds/time, do 2-3 times/day to gradually increase flexibility.
