Strengthening Exercises by Mobile Physiotherapy Clinic - Dailymotion

Mobile Physiotherapy Clinic

Strengthening exercises are vital components of any fitness or rehabilitation program, designed to enhance muscle strength, endurance, and overall functional capacity. These exercises involve resistance, which can come from body weight, free weights, machines, or resistance bands, targeting specific muscle groups. Regular strengthening exercises help improve mobility, reduce the risk of injury, support joint health, and contribute to better posture. Whether part of a fitness routine or rehabilitation plan, they are essential for maintaining long-term physical health and resilience.<br /><br />#StrengthTraining #MuscleStrength #Fitness #Rehabilitation #HealthyLiving #InjuryPrevention #JointHealth #FunctionalFitness

Transcript

00:00Welcome to Mobile Physio, your go-to for expert physiotherapy and mobility tips.

00:05Today, we're revealing one powerful exercise that strengthens your hips and ankles,

00:09improves your balance, and helps you move with more control and confidence.

00:13Your hips and ankles are key stabilizers in the body.

00:17Weakness here can lead to knee pain, poor posture, and even falls.

00:21But don't worry, one simple movement can activate and strengthen both,

00:25a person stumbling on uneven ground, arrows highlighting hip and ankle joints,

00:30athlete doing balance drills, top exercise revealed, single leg Romanian deadlift,

00:35stand tall with feet hip-width apart, shift your weight to one leg, with a slight knee bend.

00:41Hinge forward at the hips while extending your opposite leg straight back,

00:44keep your back straight and hips level, return slowly to standing, repeat 8-12 times per side,

00:50calf raises, stand upright with feet hip-width apart, slowly rise onto the balls of your feet,

00:55lifting your heels as high as possible, focus on squeezing your calf muscles at the top,

01:01pause at the top for 1-2 seconds, lower your heels back down in a slow, controlled motion,

01:06aim for 2-3 sets of 10-15 reps.

01:10Lateral band walks, place the resistance band just above your knees for easier movement

01:15or around your ankles for more intensity, stand with feet hip-width apart to put tension on the band,

01:20bend your knees slightly and push your hips back into a quarter squat position,

01:23keep your chest up and core engaged, step laterally with your right foot while keeping tension on the

01:28band, follow with your left foot to return to hip-width stance, repeat, take 8-10 steps in one

01:34direction, then switch, and go the other way, heel-to-toe balance drill, stand tall near a wall

01:40or sturdy surface, place one foot directly in front of the other, so the heel of your front foot touches

01:45the toes of your back foot. Like walking on a tightrope, hold this position for 10-30 seconds,

01:52keep your arms relaxed by your sides or extend them out for balance, carefully step back and switch

01:57foot positions, repeat the hold, benefits you will feel, consistently doing this exercise improves

02:02ankle control, hip strength, and overall stability, helping with walking, running, sports, or just daily

02:09life. Add this to your weekly routine 2-3 times a week, and feel the difference. If you found this

02:16helpful, don't forget to like, share, and subscribe to Mobile Physio for more expert tips.

🦵 Strengthen Your Hips And Ankle Stability – Top Exercise Revealed!

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Strengthening Exercises

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