Excercises Defence Aspirants Can Do For Knock Knees And Flat Feet
Now adays both men and women shift their intrest to Defence services for that they have to fulfill certain physical standards. Many candidates are suffer mainly from knock Knees and some from flat feet,find difficulty to overcome these issue. To resolve these they have to practice certain exercises for atleast 4-6 months
Below some excercises are given which are considered beneficial for Knock Knees and flat feet:
Excercises For Knock Knees Corrections:
Side Lunges
HOW TO DO IT: Stand with your feet hip-width apart and your arms in front of your chest. In a steady motion, take a big step laterally to your left. When your foot comes to the ground, bend your knee, and push your butt backward.
When you feel a strong contraction on your hip and other thigh, stand up, bring your feet back together and repeat to the other side. Continue to go back and forth for 10 to 12 repetitions.
Cable Abduction
HOW TO DO IT: Attach an ankle cuff to a low setting, fasten it around your lower right leg and stand with your left shoulder facing the weight stack.
In a smooth, arcing motion, lift your foot off the floor and raise your leg laterally to your right as high as possible
Lying Abduction
HOW TO DO IT; Lie on your right side with your legs stacked. In a steady motion, lift your left leg at a 45-degree angle to the floor and hold for a second
Horse Riding
Excercises For Flat Feet Corrections:
Heel stretches.
Tennis/golf ball rolls.
Arch lifts.
Calf raises.
Stair arch raises.
Towel curls.
Toe raises.
Below some excercises are given which are considered beneficial for Knock Knees and flat feet:
Excercises For Knock Knees Corrections:
Side Lunges
HOW TO DO IT: Stand with your feet hip-width apart and your arms in front of your chest. In a steady motion, take a big step laterally to your left. When your foot comes to the ground, bend your knee, and push your butt backward.
When you feel a strong contraction on your hip and other thigh, stand up, bring your feet back together and repeat to the other side. Continue to go back and forth for 10 to 12 repetitions.
Cable Abduction
HOW TO DO IT: Attach an ankle cuff to a low setting, fasten it around your lower right leg and stand with your left shoulder facing the weight stack.
In a smooth, arcing motion, lift your foot off the floor and raise your leg laterally to your right as high as possible
Lying Abduction
HOW TO DO IT; Lie on your right side with your legs stacked. In a steady motion, lift your left leg at a 45-degree angle to the floor and hold for a second
Horse Riding
Excercises For Flat Feet Corrections:
Heel stretches.
Tennis/golf ball rolls.
Arch lifts.
Calf raises.
Stair arch raises.
Towel curls.
Toe raises.
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