Wheel-strengthening exercises might be recommended for healthy people, for physical activities such as running, but also to combat pain caused by arthritis, osteoarthritis and rheumatism, to strengthen the wheel and prevent wear and tear.
Exercises should be prescribed individually by a physical education teacher or physical therapist, after an assessment and checking the needs of the person, since the exercises can be very varied and depending on whether there is injury or injury, however, the continuation of certain exercises that may be indicated useful to strengthen the quadriceps, which are the muscles of the muscle.
- In this first card.
- Just tilt your mouth.
- Bend your legs and lift the trunk off the ground.
- Keeping your pelvis up.
- Then you have to go down slowly.
- There must be 2 sets of 10 repetitions each.
- Resting for a few seconds between one repetition and another.
Leaning on the mouth, with your hands on the sides of your body, you have to bend your legs and lift one of them, keeping the muscle in tension, repeat 12 times and alternate your legs.
Standing, you should stand on the side of a wall or put your hands on a wall. The exercise involves bending one leg backwards as shown in the photo, forming a 90-degree angle with the leg. Repeat 10 times, making movement slow. controlled.
There must be 2 sets of 10 repetitions with each leg, resting for a few seconds between series.
Position yourself in the 4-support position, with your arms and wheels on the ground and lift a leg as shown in the picture, repeat 10 times taking care to keep your leg moving, always straight
Don’t forget to imagine that you’re pushing the ceiling up, using the lump, as this makes it easy to achieve movement at the right angle. Must be 2 sets of 10 repetitions with each leg.
The seats are an excellent closed kinetic chain exercise to strengthen the wheels. From the pastel position, you should imagine that you are sitting in a seat flexing the wheels to a 90 degree angle. During this exercise, you should be careful. that the wheels are not straddling the big toe of the cake, so as not to create injury to the wheels.
For ease of movement, you could stretch your hands around the body, as shown in the image, to hold it with one hand on your arms, 20 squats are recommended in a row.
This isometric exercise consists of staying close to the cliff, the rest should bend the wheels, keep them bent and slightly separated, and the middle ball should be placed between the wheels. The exercise involves inserting the ball between the wheels 10 times in a row.
10 series of this exercise should be performed, totaling 100 grips, but resting for a few seconds between each series.
In addition to these exercises, it is also possible to do other things that help strengthen your legs such as walking with proper footwear, performing pilates exercises and any exercise in the water such as swimming and hydrogymnasie, since you are in the water. Impact on joints.