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[Music] okay the first exercise is to strengthen your lower leg muscles in the front of your front of your lower leg is called toe raises and so youre going to sit up as tall as you can keep your feet flat on the floor and then lift your toes up in the air as far as you can okay now well count out ten repetitions one two three four five six seven eight nine and ten the next exercise is to strengthen your calf muscles and its called heel raises so youre going to be sitting in your chair as straight as you can with your feet flat on the floor and youre going to raise your heels up in the air as far as you can so well begin a set of ten one two three four five six seven eight nine and ten the next exercise is to strengthen your quadriceps or thigh muscles and if you have some cuff weights that you can wrap around your ankle and you feel comfortable using these you can you can use weights if you dont have weights or its too difficult to straighten your leg out with weights then us
