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Off the Wall Fitness

Your Home is All the
Support You Need!

By Charlene Torkelson

If you are up to 50 leg lifts in all directions, you may feel your supporting
leg(s) begin to feel tired. There are several ways to relieve this. First, shake out your legs between sets. Second, do one of the other exercises between the back lifts and side lifts and then between the side and front lifts. Alternate pointing and flexing your toe. You will feel a difference between a pointed-toe leg lift and a flexed-toe leg lift. Switch after each 10 lifts, alternating your foot position. Of course, make sure to breathe when you are doing any exercises. It seems strange, but many people have to be reminded to breathe.

Place your palms on the wall slightly below shoulder level. Standing about a foot away from the wall, stretch your right leg back so the ball of the foot is resting on the floor. Flex into the supporting left leg keeping the right leg stretched behind and straight. Now gently lower the right heel to the floor stretching the right hamstring. Slowly lift the heel supporting the leg with the ball of the foot and again lower the heel. You should feel a good stretch in the back of the right leg. Repeat 10 times and then change legs. The weight of your body should be supported over the front supporting leg. Because your supporting leg is flexed, your supporting hands will be at a lower height on the wall, yet still at shoulder level. Because this is such a good stretch for the legs, you may want to do half of your stretches at the beginning of your exercise session and half at the end to stretch out.

Ankle Lifts