Hesperian Health Guides
Range-of-Motion Exercises —Lower Limbs
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(Also see the exercise sheets in following sections.)
|Bring heel back as far as possible,||then straighten leg as much as possible.|
|Be sure hip stays flat against a firm surface as you bend leg up.||in an older child|
|Bend knee to chest.||Straighten all the way.|
|leg out||and in|
|Spread hips open as far as you can by moving leg out to the side.|
|HIP: twist (rotation) — leg straight||HIP ROTATION: leg bent|
|Twist the leg,||not the foot.||twist the upper leg,||not the foot.|
|Roll leg and foot to inside,||then to outside.||With knee bent, swing leg out, then in.|
|ANKLE AND FOOT: down and up (Also see Excercise sheet 1)|
IMPORTANT! To stretch a tight heel cord, pull heel down as you push foot up.
|Pull heel harder than you push on foot — or you may dislocate foot upward instead of stretching the ankle cord and muscles.|
|Bend foot down.||Pull heel down and bend foot up.|
|ANKLE TWISTING: in and out||TOES: up and down|
|Twist in.||Twist out.||Bend toes up.||Bend toes down.|