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Stretches and Exercises for Legs
Keeping your legs healthy and fit is important for overall mobility and well-being. Here are some stretches and exercises to help:
Stretches:
- Quad stretch: Stand with one hand on a wall for balance. Bend one knee and bring your heel towards your buttocks. Hold for 30 seconds and switch legs.
- Hamstring stretch: Sit on the floor with one leg straight out and the other bent. Reach towards your toes on the straight leg. Hold for 30 seconds and switch legs.
- Calf stretch: Stand facing a wall with one foot in front of the other. Lean forward and press your hands against the wall. Hold for 30 seconds and switch legs.
Exercises:
- Squats: Stand with your feet shoulder-width apart. Bend your knees and lower your body as if you were sitting in a chair. Repeat for 3 sets of 10.
- Lunges: Step forward with one foot and lower your body until your front knee is at a 90-degree angle. Repeat for 3 sets of 10 on each leg.
- Calf raises: Stand with your feet shoulder-width apart. Raise up onto your toes and slowly lower back down. Repeat for 3 sets of 10.
Remember to warm up before stretching and exercising, and to listen to your body. If you experience pain or discomfort, stop and consult a healthcare professional.
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