Active Leg Range of Motion Exercises: Lying

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1 Active Leg Range of Motion Exercises: Lying Do these exercises on your back times, times each day. Do only the exercises checked. Do the exercises with: Both legs Right leg Left leg Exercises Ankle Pumps Move your foot up and down as if pushing down or letting up on a gas pedal in a car. Quad Sets Lie on your back with your legs straight and toes pointed toward the ceiling. Tighten your thigh or upper leg muscles. Hold for 5 seconds and release. Short Arc Quads Place a large can or rolled towel under your knee. Straighten your knee and leg. Hold for 5 seconds and release. 1

2 Jimicsiyada dhaqdhaqaajinta lugta iyo agagaarkeeda: jiif Ku samee dhabarkaaga jimicsiyadan goor, goor maalintiiba. Samee jimicsiyada calaamadsan oo kaliya. Jimicsi ku samee: Labada lugoodba Lugta midig Lugta bidix Jimicsiyada Canqow dhaqaajinta Kor iyo hoos u dhaqaaji cagtaada sidii oo aad riixayso ama sii duyneysid leewarka gaadhiga. Bawdada giijinteeda U jiifso dhabarka lugahaaga oo fidsan oo suulashu cirka eegayaan. Giiji muruqyadaada bawdada. Ilaa 5 seken sidaa u hay, deedna sii daa. Lugta hoose Daasad weyn ama tuwaal duuban oo dhigo jilbahaaga hoostooda. Toosi lugahaaga iyo jilbahaaga. Sidaa u hay ilaa 5 seken oo deedna sii daa. Active Leg Range of Motion Exercises: Lying. Somali. 1

3 Gluteal Sets Squeeze your buttocks together. Hold for 5 seconds and release. Straight Leg Raise Lift your leg toward the ceiling while keeping your knee straight. Bend the opposite knee. Hip and Knee Bending Bring your leg in toward your chest, bending the knee and hip. Hip Rotation Roll your leg in toward your other leg and then back out. Hip Outward and Inward Move your leg out to the side and then back, keeping your knee straight and toes pointed toward the ceiling. 2

4 Salalka Isku giiji labadaada sal. Sidaa u hay ilaa 5 seken deedna sii daa. Lug fidsan sare u qaadid Sare u qaad lugtaada adigoo cirka u taagaya, isla markaana aan jilibka soo laabin. Soo laab jilibka kale. Laabista miskaha iyo jilibka Soo qaad lugtaada oo gaadhsii laabtaada, adigoo laabaya jilibka iyo misigta. Misig wareejinta Ku dul wareeji lugtaada lugata kale deedna kasoo celi. Dhaqdhaqaajinta miskaha Adigoo jilibkaagu furanyahay, suulkaaguna cirka eegayo, lugtaada dhinac u fogee deedna soo celi. Active Leg Range of Motion Exercises: Lying. Somali. 2

5 Knee Push Put a towel roll under your ankle and push your knee down into the bed /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 3

6 Jilib riixista Dhig tuwaal isku laaban canqawga hoostiisa (halka cidhibta ka sarraysa), deedna jilibkaaga hoos sariirta ugu riix /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. Active Leg Range of Motion Exercises: Lying. Somali. 3

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