1. Single Leg Raises
“This exercise strengthens the quadriceps and hip flexors, helping maintain lower body strength and improving mobility, which is often affected by muscle atrophy in the legs,” says Gallucci.
To do a leg raise, lie on your back with one leg bent and the other straight. Slowly lift the straight leg to about a 45 degree angle, and then lower it. Repeat this exercise several times with one leg, and then do the same for your other leg, says Gallucci.
“This exercise, if done properly, can also help with core musculature, requiring the core to be stable with the up and down movement of the leg during the exercise,” Gallucci adds.
2. Push-Ups
Push-ups are a great form of resistance exercise for improving upper body strength and do not require equipment, says Samantha Marner, DPT, a physical therapist and the clinical director at Advanced Physical Therapy in Wichita, Kansas.
“Push-ups are a functional upper body exercise, meaning the movement incorporates several muscle groups and directly relates to daily tasks such as pushing open a door, pushing a stroller or grocery cart, and pushing a lawn mower,” Dr. Marner says.
If regular push-ups are too difficult, you can modify them in different ways, depending on what stage of recovery you’re in, says Marner. One way is by doing a knee push-up, which involves doing push-ups from your knees instead of your toes. Another is by doing an elevated push-up or standing pushup, which involves putting your hands on a surface such as your countertop or a wall, respectively.
3. Triceps Dips
“This exercise helps to restore arm strength, particularly in the triceps muscles, and maintain upper body function, which can diminish due to inactivity or injury,” says Gallucci.
To perform this exercise, sit on a sturdy chair or bench with your hands gripping the edge beside your hips. Slide your hips off the seat, keeping your knees bent, and lower yourself slightly by bending your elbows. Then, push yourself back up to the starting position, says Gallucci.
4. Squats
A body weight or weighted squat is a good way to target your quadriceps, hamstrings, and glutes, which are key muscles in the legs, says Matthew Cifelli, DPT, a physical therapist and the founder of Attain Physical Therapy in New Jersey. “A functional squat will help target and rebuild strength throughout the lower body, which is often an area affected by muscle atrophy,” Dr. Cifelli says.
“These are excellent for improving balance and stability,” adds Gallucci.
To do a squat, stand with your feet shoulder-width apart. Lower your body by bending at the knees and hips, as if sitting back into a chair, while keeping your chest up and knees aligned with your toes. Lower your body until the thighs are no further than parallel to the ground. Then, push your heels into the ground to return to a standing upright position, says Cifelli.
5. Aquatic Exercises
“Aquatic exercises are a great way to meet physical activity recommendations while allowing less stress throughout joints, including the low back, hips, and knees,” Marner says. “The water allows for some resistance while providing body weight support.”
If you’re interested in aquatic exercise, it could help to try a water aerobics class at a gym near you, as long as your doctor okays it for you. “I recommend patients check with their local YMCA for water aerobics classes,” Marner says.
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