BEFORE My Problems Internal Knee Rotation Bow Legs Flat Feet AFTER Legs are getting straight also look slimmer and longer Hi everyone! This is April Today I will share with you a set of exercises that has changed the shape of my legs Whether you are an O shape legs like I used to be or X or XO shape of legs As long as your knees rotate internally when your toes point in front of you This is the exercise for you Do it once a day and then pay attention to changing some bad habits in daily life
such as crossing legs, in-toeing and out-toeing This set of exercises can help you achieve better shape of leg in about a month of time In fact, when I did it I saw the change in a week or so Okay, now let's get started First, let's do Cossack Squat to stretch the adductor muscles on the inside of your thighs Open your feet Point your toes diagonally outward As you squat down point the toes of one foot outward and lift your toes up off the ground to the ceiling Keep your back straight Squat down with your hips
as far down as possible A tight adductor is one of the important reasons that causes Knee internal rotation and bow leg This exercise can improve these problems Okay, let's take a break Next, we are going to do a Standing Hamstring Curl Stand on one leg and bend the other knee Hook your feet and slowly lift it back Lift your heel as close to the hip as possible and stay there for a few seconds Note to not let the knees go forward when lifting your leg Keep your leg in the same plane with the knee We
can put our hands on our thighs like this to remind ourselves not to go forward with our knees so that the gluteus and the back thighs are trained effectively Lack of muscle strength in these two areas is the second reason for knee hyperextension and Knee internal rotation which ultimately lead to bow legs Exhale and tighten your abs as you bend your legs back Inhale when relaxing Okay, let's take a break Switch to the other side and do the same thing Keep pointing your toes backwards, when bending your legs Exhale outward and tighten your core when
raising the leg Inhale when the leg falls down Do your movement slowly Use your muscles contraction to complete the movement instead of using the inertia from swinging your leg You can also do this by standing in front of a table Lean your thighs against the edge of the table This will keep your knee from moving forward Good work, now take a break Let's do Dorsiflexion and Tiptoe Stand Feet apart and knees slightly bent Hook your feet as far as possible from the ground Stay for two seconds and then stand on tiptoe When standing on tiptoe
lift the heel off the ground as far as possible and the center of your body should be evenly distributed on the forefoot which means the center of body should go more to the ball of foot Do not just press the ball of the big toe on the ground This action correct functional flat feet The collapse of the arch is the third important cause of bow legs OK, now let's go to our yoga mat or to the bed as long as the bed is not too soft Let's lie on the back with your knees bent and
your feet facing each other Try touching the ground as far as possible with your knee you will feel the tension of adductor muscles inside of thighs We can also squeeze our hips or shake our legs The stretch will be stronger Stretching the adductors increases the flexibility of the hip The hip joint is a joint of the pelvis and the thigh bone If it is not flexible enough it will be compensated by the adjacent joint For example, the knee will buckle inward and rotate inward which will cause the bow leg and pain on the knee So
stretching the adductor muscles can be a good way to improve the bow legs caused by knee internal rotation All right, let's relax our legs Then we will do Clamshell Lie on the side like this Shoulder, hips, and ankles should be in one line Loosen your feet and legs Tighten hips and abs only Use your glute muscle to open your leg outwards Open to the limit and continue to tighten hip Stay for a few seconds and restore again Be careful to keep your pelvis still That is to say when the legs are opened outward the body
should not follow the outward rotation Please relax your ankles We only use our glute muscles to open and close our legs Now you should feel the hip is very tired We need to keep going The harder the movement, the more effective our workout So come on, hang in there! All right, let's move to the other side and do the same thing Tighten your hips throughout the workout Relax your legs and feet Keep your pelvis still Mind your breath Exhale when your legs open and engage your abs Inhale when you come back and relax This exercise
works our gluteus medius and gluteus minimus They are the main muscles that pull on hip abduction Because of the sedentary lifestyle we have now both of the muscles are weak When we stand, walk, run, and squat our knees will buckle inside our legs will not be straight our knees will hurt as well and side hip dip will appear so we should try to do this movement properly Come on! Okay, next we will do glute bridge Lay on your back and touch your heels to the ground Tighten your hips Slowly lift your hips up until thighs
are in line with your body Clamp your hips tighter at the highest point Stay for a few seconds and then go back Make sure your hip does not touch the ground when comes down Hip should be engaged all the time in order to train our gluteus effectively You can imagine holding a very thin piece of paper between two buttocks so that our gluteus is engaged Gluteus is the most important muscle to keep our body upright If we sit for a long time, the gluteus becomes week This will cause a variety of posture problems all over
our body Thus, doing hip exercise is not only for looking good But also for being healthy so we need to hang in there Do this action properly, come on! Okay, let's take a break Now we are going to stretch the hip muscles which will also increase the flexibility of the hip joint Place the ankle of your right leg near the knee of your left leg and then pull your left leg closer to your chest with your hand You can feel the stretch of the gluteus muscles We can also rotate the ankle which can increase the
flexibility of the ankle and also improve the collapse of the arch Good, now change to the other side Put left leg ankle on the right leg pull the right leg toward the chest Rotate the ankle in the same way You can rotate it clockwise and then counterclockwise Don't neglect stretching It can not only make the muscles recover better but also make the lines of the muscles look better Another very important is that if the muscles and ligaments around the joint are too tense it will limit the flexibility of the joint resulting in various posture problems
and injuries during exercise So stretching is very necessary Okay, let's do Hamstring and Calves Stretch To stretch the back of your thighs and lower legs Keep your leg straight, and hook your toes Exhale and lean your upper body forward Imagine your stomach is touching your thighs Keep your back as straight as possible and feel the stretch in your leg If the leg muscles are too tense, especially the calf it will make the muscle line look bad and also affect the function of the arch of the foot causing flat foot problem which will lead to calves
valgus So stretching is really important and we must pay attention to it Okay, that's it Let's sit up and do an exercise that improves the functional flatfoot Keep your foot on the ground Both the ball of your big toe and small toes should be pressed to the ground Then slowly open your knee outward while using your feet to keep the ball firmly on the ground Don't roll your heels out with your knees Okay, come back Let's do it again. Knees open outward Keep the inside of your feet firmly to the ground Functional flatfoot means that
Feet has an arch when it is not weight-bearing but when it is bearing weight, the arch collapses and the foot is everted Okay, come back Let's do it again If your foot doesn't have an arch when it's not weight-bearing Then that is a structural flatfoot It needs to be fixed by surgery Okay, next let's do another exercise to strengthen the arch of foot It is Short Foot Contract the foot arch so that the ball of the big toe comes closer to the heel In the beginning, you might struggle to know how to do it properly
You can do this with a towel or you can do it in bed using the bed sheets Just drag the towel with your foot Use the big toe ball to press and try to drag the towel Keep your heel still Don't grab the towel with your toe either This action can be very good to strengthen our arch improve the functional flat feet Thus, improve the problem of Knee internal rotation and calf valgus Okay, let's switch to the other side and do the same exercise As you get more familiar, you can do both feet at the
same time It can be done when sit on the bed, sit on the chair, or stand You can really do this exercise at any time Be careful not to grab the towel with your toes Just use your big toe to pull the towel Exhale as you use your feet and inhale as your feet relax Doing exercise with your breathing you can find the engagement of your muscles better This is the last exercise It's almost over Well done, that's the exercise for today if you have a foam roller you can massage all the parts we exercised
today the effect will be better Once again, I want to stress that corrective exercise is important but changing bad habits in daily life is even more important All right, this is April and I hope today's exercise was helpful for you See you in my next video, bye~
