SIDEWAYS LEG LIFTS

The first part of the information is about a wall calf stretch exercise where you stand near a wall, place your hands on the wall, and step into a lunge position. You then press your heel into the floor to stretch the back leg and hold for about 10 seconds. Switch legs and repeat. The second part is about a sideways leg lift exercise. You lie on your side and raise your top leg up and down, exhaling as you raise it and inhaling as you lower it. You can do 10 to 15 repetitions on each side or do multiple sets on the same side as you get stronger. Breathe comfortably throughout the exercise. Wall calf stretch. Stand near a wall and step into a lunge position. Place your hands on the wall in front of you approximately shoulder height. Bend the front knee in a lunge position that will stretch the back leg. Press the heel into the floor to where you feel enough tension to put a little strain on the rear calf. Hold this stretch for approximately 10 seconds. Relieve the pressure by straightening the front leg. Hold at least 10 or 20 seconds in the back leg and switch, breathing comfortably as your hands are on the wall. you you Wall calf stretch. Stand near a wall and place your hands on the wall in front of you. Put your feet in a lunge position with one foot close to the wall and the other approximately 3 feet away. Drive your heel and the back leg into the floor. Hold this stretch for approximately 10 seconds. The further that you bend the knee forward, the more of a stretch you will feel in the heel and the calf of the rear leg. Switch legs. Repeat as the first leg. Make sure not to press too hard on the wall in front of you, allowing most of the tension to go into the stretch instead of to the press and the wall. Breathe normally. Repeat as often as necessary. Sideways leg lift. Lie on your side on a mat or pad for comfort if necessary. Put the top arm in front of you for comfort and for balance. Begin raising the top leg up and then back down to the other foot. As you raise the leg up, exhale. As it lowers, inhale. Relax the feet. It can be in a flexed or pointed toe position. Do approximately 10 to 15 repetitions and roll over and do the other side or you can do three consecutive sets with the same leg. As you get stronger, you should be able to do more sets on the same side without switching legs. Breathing comfortably.