Walkers are a great way to keep you safe while you walk but also we can use them to exercise safely. I had spoken to my friend who is a physiotherapist. She gave me a few tips on some good exercises we can do at home for our legs joints and muscles.
I tried these exercises myself and I could feel my muscles working without feeling a pain in my back.
Squat with BC2 Walkers/Rollators
Squats sound challenging and hard to start, but we can do squats with a walker safely and easily.
Find an empty wall where you can lean on safely. (Nothing but flat wall)
Lean on the wall with the walker in front of you.
Slowly bend your knees and push your walker forward. (make sure your feet are fixed firmly on the floor)
Aim to get your thighs parallel to the floor. However, if you are not used to exercising, please go down ONLY as far as you feel comfortable. We can increase the amount of knee bending once you get used to it.
Now slowly stand up (sliding up the wall) and roll your walker back to you.
Repeat this 12 times.
Slowly squatting is safer and more effective.
Slow Stride with BC2 Walkers/Rollators
This exercise is good for stretching the back and leg muscles. We will stride out with the walker but slowly.
This exercise is good for stretching the back and leg muscles. We will stride out with the walker but slowly.
The walker is in front of you
Your two hands are on handles. Takes a big step forward with one leg by pushing the walker slowly. Please squeeze the hand brake lever to engage the brake after stepping forward.
Next, bring the other leg up together with the front leg.
Repeat this stepping out with the other leg this time.
Repeat this for 2-3 minutes.
While you do this exercise, you would feel your lower back and leg muscles stretching comfortably.
These are great exercises you can do at home while watching TV or talking to family and friends. Try 3-4 times per week. You might feel your legs are getting more strength. :)
Keep warm and dry.