Aim
To provide a group of exercises that can easily be completed in the kitchen to develop a personal daily exercise routine.
Introduction
These exercises are designed to be done easily at the kitchen benchtop while waiting for the kettle to boil or for a meal to cook. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, lack of balance, poor walking pattern and stiff ankles, can be improved. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
Exercises included in routine
The following exercises have been specifically grouped to be performed at your kitchen benchtop while waiting for the kettle to boil or for food to cook.
Balanced sway (view video)
The aim of this exercise is to train your balance muscles so you will be steadier on your feet and reduce your chance of falling.
(Book reference Level 1 Exercise 2)
Standing buttock squeeze (view video)
The aim of this exercise is to activate your gluteal muscles (your buttocks) and to stretch your hip flexors.
(Book reference Level 1 Exercise 8b)
Standing hamstring curls (view video)
The aim of this exercise is to strengthen your hamstring muscles at the back of your thigh, to stretch the quad muscles at the front of the thigh and to mobilise your knee.
(Book reference Level 1 Exercise 9b)
Standing calf raise on flat ground (view video)
The aim of this exercise is to strengthen the calf muscles, your lower leg.
(Book reference Level 2 Exercise 3)
Mini chair squats (view video)
The aim of this exercise is to strengthen the gluteal muscles, or your buttocks, and to strengthen the quad, or front of thigh, muscles.
(Book reference Level 2 Exercise 4a)
Lateral leg lifts (view video)
The aim of this exercise is to strengthen your abductor muscles (your outside thigh muscles).
(Book reference Level 2 Exercise 8b)
Calf stretch (view video)
The aim of this exercise is to improve your ankle mobility and to stretch your calf muscles (your gastrocs).
(Book reference Level 2 Exercise 11)
Standing quads stretch (view video)
The aim of this exercise is to improve your knee and hip mobility and to stretch the front thigh or quads muscles.
(Book reference Level 2 Exercise 12)
Groin stretch in standing (view video)
The aim of this exercise is to improve your hip mobility and also to stretch your inner thigh, or groin, muscles.
(Book reference Level 2 Exercise 13)
Standing leg squeeze (view video)
The aim of this exercise is strengthen your adductor, or inside thigh muscles.
(Book reference Level 3 Exercise 3)
Step ups (view video)
The aim of this exercise is to improve your balance and strengthen your front thigh, or quad, muscles.
(Book reference Level 3 Exercise 13)
Calf raise standing on a step (view video)
The aim of this exercise is to strengthen your calf muscles (lower leg), stretch your calf muscles and improve your ankle mobility.
(Book reference Level 3 Exercise 14)
Standing hamstring muscle stretch (view video)
The aim of this exercise is to stretch your hamstring or back thigh muscles.
(Book reference Level 3 Exercise 15)
Safety considerations
- Suggested repetitions are a guide only.
- If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
- Aim to build up (over a few weeks) to doing strengthening exercise daily.
- Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
- Do not continue exercising with increasing pain or pain that is moderate to severe.
- Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.