[Ches]

Any tricks for working the leg muscles without the aide of another, or equipment?

Things I can do besides the typical stretches. Im bored here and want to be productive.

No off the wall suggestions please, I am a bit lazy!

[Motor]

Ches, on Feb 4 2008, 07:12 PM, said:

Any tricks for working the leg muscles without the aide of another, or equipment?

Things I can do besides the typical stretches. Im bored here and want to be productive.

No off the wall suggestions please, I am a bit lazy!

Try renting or buying a muscle stim machine it will contract he muscles as if you working out. I have a tens unit. Can u stand at all? If so I stand at my kitchen sink every day, holding on of course. It stretches my calves and builds up quad muscle as I squat up and down slowly. I actually use tera band as well. Hope I helped. Also find a hot therapists and get some extra stretching. I have been lucky my therapist is a hottie and a good friend.

[silone74]

Hi yes a muscle stim machine is a good idea i have 1 i bought years ago when i was body building i used it after work outs to aid blood flow to the muscle trained it also gave a hell of a pump to my muscles its abit more powerful than a tens it was from russia and it is that powerful ya cant use it on ya chest it can cause heart attacks useful if i need to resus some 1 LOL but use one 20 mins a day all ya do is strap the pads on an sit there mine makes my legs go straight if i turn the power up it will work the muscles and aid blood flow just choose a good 1 and it will last years mine must be at least 12 years old now and it still does the job i remember it being described as the russian secret to body biulding when i bought it LOL



Silone74

[kewlcatkez]

Ches, on Feb 5 2008, 12:12 AM, said:

Any tricks for working the leg muscles without the aide of another, or equipment?

Things I can do besides the typical stretches. Im bored here and want to be productive.

No off the wall suggestions please, I am a bit lazy!

LMAO, sorry Ches, I couldn't help but laugh as I thought you said "getting in the DUFF" - meaning NAKED!!

I have linked to some exercises I wrote out for another poster a lil while ago, however they were for abdos. It may be some use for you though, and includes "chest press", "bell ringer" and "Abdo Crunch" exercises which can be undertook from w/chair or other chair. Ok, so here is the link: http://www.apparelyzed.com/forums/index.ph...ic=5647&hl=

Also, Have you seen this site: http://www.physiotherapyexercises.com/ ( Physiotherapy for People with Spinal cord injuries) it allows you to tick boxes in different sections and then gives you exercises to fit your situation. They are actual illustrative diagrams. ( I couldn't attach them below, sorry) Please do go and check it out! Below is what it says before showing the images.:

""To view exercise details: Click on the icons at the bottom of each image to see more details about each exercise. To select exercises for booklets click in the middle of the image. You must be logged on to the website to save exercises into booklets and to access previously created booklets. Use the top menu to log on. If this is your first visit, simply type anything into the username and password boxes, then click the "login" button. You should use something you can easily remember for subsequent visits. You do not need to provide email or personal details. There is no cost. You can only EDIT the text and reformat exercises by logging on and saving exercises (top right menu) to booklets. ""

It really is a good site as far as I can tell.

Also, http://www.sci-info-....com/range.html has a range of exercises, although I would think they are old hat for you:

""
Heels

Lie flat on your back with your legs straight out.
Have your assistant grab the heel, resting the bottom of your foot against the inside of their forearm, and place their other hand on your shin.
Pull down on the heel and bend the top of the foot towards your knee.

Leg Rotation

Lie flat on your back with your legs straight and relaxed.
Have the assistant place one hand on the upper portion of your thigh and one hand under your thigh. Do not place the hands below the knee as this will cause excessive strain on the knee joint.
Gently roll the leg from side to side, holding to a 10 count at the apex of each rotation.

Hip Extension #1

Lie flat on your back with your legs straight and relaxed.
Working with first one leg and than the other, have the assistant lift your leg at the knee until your leg is in an upright position.
With one hand on the one the knee and one hand under the calf have the assistant push the leg towards your chest, holding to a 10 count.

Hip Extension #2

Lie on your side with your legs on top of each other.
Have the assistant place one hand on your upper hip and the other hand under the thigh, supporting the lower leg in the crook of their arm.
Lift the leg to a 20 or 30 degree, holding to a 10 count at the apex of the rise.

Hip Extension #3

Lie flat on your back with both legs in an upright position (knees straight up and feet flat).
Have the assistant place each hand on a knee.
Move the knees outward, in a wishbone movement, until each leg is spread sideways approximately 30 or more degrees. As your legs muscles become more accustomed to the this stretch the degree of the spreading can be increased.

Straight Leg Rise

Lie flat on your back with your legs straight and slightly apart.
Working with first one leg and than the other, have the assistant kneel between your legs in a slightly hunched forward position.
Have the assistant raise your leg and position your heel on their shoulder.
With one hand on the leg that is still on the bed and one hand under the raised knee have the assistant straighten, which will raise your extended leg, holding for a 10 count at the apex of the rise.

Trunk Rotation #1

Lie flat on your back with your legs straight and relaxed.
Have the assistant raise and bend both legs, at the knees, towards your chest. Looks like a fetal position.

Trunk Rotation #2

Lie flat on your back with your legs straight and relaxed.
Have the assistant raise both legs, at the knee, until your legs are in an upright position.
With both hands on the knees have the assistant rotate your legs from side to side, holding to a 10 count at the apex of each side rotation.""


I hope that these help in some way,

Take care,

K

This post has been edited by kewlcatkez: 05 February 2008 - 05:44 PM