Leg sliding and gliding exercises are examples of closed-chain, weight-bearing activities. During closed-chain exercises, your foot maintains contact with the floor´s surface, explains American Fitness Professionals and Associates. This type of workout creates compression forces in your knee, which helps stabilize your knee joints. Leg sliding exercises use either a slide board, a gliding disc or a hand towel against a slippery floor.
Therapeutic Leg Sliding
Physical therapists prescribe a supine leg sliding exercise to help their patients realign their knees or lumbar area, to reactivate the core muscles after pregnancy, and to restore leg flexion and extension after knee surgery. Put a pair of socks on your feet and place an exercise mat on a wood or linoleum floor. Lie supine on the mat with your knees bent and your heels on the floor. Maintain a neutral pelvis as you draw your belly in and slide your heel along the floor. Bend your knee to return to the starting position. Perform 10 repetitions on each leg.
Slide Board Jack
A slippery board, a set of adjustable end ramps and a pair of booties that fit over your shoes comprise the slide board. The slide board jack is a jumping-jack without the jump. This exercise engages your inner and outer thigh muscles, along with your hip muscles. Place the slide board booties over your shoes, and stand upright at the center of the board. Slide both legs apart, and simultaneously bring both arms to shoulder height. Contract your inner thighs to draw your legs together.
Sliding Bridge
Glider discs offer a more portable form of slide board training. Companies that manufacture these products make them for use on a wood floor or a carpet. The discs fit under your feet and do not require a specialized board. The sliding bridge works your hamstrings. Lie facing up with your knees bent and each foot on top of a disc. Peel each spinal vertebra from the floor and create a bridge. Remain in the bridge as you straighten and bend your knees. As you gain strength, use one leg at a time in a continuous motion. As one leg bends, the other leg straightens.
Towel Reverse Lunge
When fancy exercise equipment is unavailable, a hand towel and a slippery floor creates a cheap and portable exercise machine. Stand upright and place a towel under your left foot. Engage your core and slide your left foot behind you. Lift your left heel and bend both knees. Slide your left foot back to the starting position as you straighten your right leg. Engage your core muscles to keep your upper torso in an upright position. The exercise works your hamstrings, gluteal and quadriceps muscles.
Member Comments