Difference between revisions of "Exercise With a Broken Leg"

#Take a seat. It is possible to work up your heart rate to your desired level by doing cardio workouts while seated. The following exercises are best performed in a solid chair with no side arms and a straight back.<ref name="rf1">http://www.trishblackwell.com</ref>

#*Even if you do not have an injury, following seated cardio routines are a good choice for people that have jobs that require constant sitting.<ref name="rf1" />

#*For the following sets of exercises, the suggested number of repetitions is 25 for each exercise, done back to back with very limited resting time.<ref name="rf1" />

#*Try wearing a [[Buy a Heart Rate Monitor|heart monitor]]. This can help you to adjust your exercise duration to get your heart rate into the zone you want.<ref name="rf2">http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.VvIEukfz6C4</ref> Calculate your target heart rate by reading this article: [[Calculate Your Target Heart Rate|How to Calculate Your Target Heart Rate]].  

#*Complete three to six rounds of the exercises for a shorter workout. A longer workout includes eight to 12 rounds of the exercises described.<ref name="rf1" />

#Begin with raising the roof. The raise the roof exercise is done by using your hands and arms, and pushing forcefully straight upwards.<ref name="rf1" />

#*Start with elbows extended straight outward, and both hands at shoulder level. Move quickly and push both hands upwards with some force as if you were raising the roof. Continue for 25 repetitions.<ref name="rf1" />

#*Next, alternate pushing upward with one arm then the other, then back. Again, move as quickly and forcefully as you can. Continue for 25 repetitions.<ref name="rf1" />

#*To get your heart rate up, you need to put some strength behind the movements and do them quickly.<ref name="rf1" />

#Move on to single arm punches. Just as if you had a punching bag hanging to your left side, begin punching that imaginary bag with force and speed using your right arm and with your hand in a fist.<ref name="rf1" />

#*Your movement should be fluid and steady, punching across your chest with your right hand and arm. Repeat your right arm punch 25 times.<ref name="rf1" />

#*Now switch the imaginary bag to your right side and begin punching with your left arm and hand. Continue for 25 repetitions.<ref name="rf1" />

#Punch using both arms. Put those imaginary bags on both sides, and punch away, alternating arms.<ref name="rf1" />

#*Keep your movements fluid, forceful, and quick. Avoid sloppy movements. Continue for 25 reps.<ref name="rf1" />

#Start side to side arches. With your arms straight up, generally in the field goal position, angle your wrists and hands slightly inward with your palms facing each other to form an arch shape.<ref name="rf1" />

#*Lower your body over to your right side in a slow and gentle swaying motion.<ref name="rf1" />

#*Sway back to the left side. This works your abs and your side area. Try to keep your butt planted in the chair and use your side and ab muscles to generate the movement.<ref name="rf1" />

#*Exhale as you move down, and inhale as you move up. Repeat the swaying side to side arch movement for 25 reps.<ref name="rf1" />

#Begin arm circles. Hold both arms straight out from your body to each side, and begin forward directed arm circles. Each revolution of your arm should contain your hand in an area about the size of a dinner plate.<ref name="rf1" />

#*Do these fast and furiously, for the 25 reps. Keep breathing as you proceed.<ref name="rf1" />

#*Once you have completed your forward circles, do not rest or lower your arms, and immediately begin the same movement only in reverse.<ref name="rf1" />

#Rock your abs. This should only be done in a solid chair with a back. You do not want the chair to slip out from under you as you rock backward.<ref name="rf1" />

#*Your abs should be the primary muscle group controlling your movement.<ref name="rf1" />

#*Do not let your feet touch the floor, then repeat the rocking motion by gently leaning back again.<ref name="rf1" />

#*Go slow with this movement and place your hands wherever they feel the most comfortable. Repeat this movement for 12 repetitions.<ref name="rf1" />

#Repeat the set of exercises. A short workout would include three to six rounds of the exercises as just described.<ref name="rf1" />

#*For people that are accustomed to heavy cardio workouts, it may take 8 to 12 rounds to get your heart rate into the desired zone.<ref name="rf1" />  

#Use a chin bar. Do regular chin-ups using a reverse grip with your palms facing you and your hands a little closer than shoulder-width apart.<ref name="rf3">http://www.bodybuilding.com/exercises/detail/view/name/chin-up</ref>

#*Pull yourself up until you can touch either your chin or your upper chest to the bar.<ref name="rf4"> http://tracker.dailyburn.com/workout_programs/123118-Broken-Leg-Program</ref>

#*Do five sets with six repetitions in each set.<ref name="rf4" />

#Try an advanced version. A type of chin-up exercise called the gironda sternum exercise works different muscles and is also more difficult to perform.<ref name="rf4" />

#*The goal is to position your body in a slant and touch the lower portion of your chest to the bar.<ref name="rf5"> http://tracker.dailyburn.com/workout_programs/123118-Broken-Leg-Program </ref>

#*Depending on the type of injury you experienced and the form of brace on your leg, this may not be possible. The ability to engage your upper leg muscles is needed to maintain your body in the slant position.<ref name="rf4" />

#*If you are able to perform this exercise, do 5 sets with 6 repetitions in each set. Be sure someone is with you for safety.<ref name="rf4" />

#Consider crunches. Keeping your injured leg straight instead of bent, position yourself so your legs are either flat on the ground or resting on a slightly raised bench.<ref name="rf4" />

#*The injured leg needs to remain straight, but the uninjured leg can be bent at the standard 90 degree angle.<ref name="rf4" />

#*Place your hands on either side of your head but do not lock your fingers behind your head.<ref name="rf6">http://www.bodybuilding.com/exercises/detail/view/name/crunches</ref>

#*Push your lower back into the floor, and slowly lift or roll your shoulders off the floor. Do not raise your shoulders more that about 4 inches from the floor.<ref name="rf7">http://tracker.dailyburn.com/workout_programs/123118-Broken-Leg-Program</ref><ref name="rf6" />

#*Focus on slow and controlled movements while keeping your lower back pressed to the floor to get the greatest benefit.<ref name="rf6" /> Do five sets with 30 reps in each set.<ref name="rf7" />

#Consider push-ups. Position your body so that your toes are on the ground and your hands are directly beneath your shoulders.<ref name="rf7" />

#*Keeping your back straight and your head level, push yourself up from the ground.<ref name="rf7" />

#*Lower your body back towards the ground until you feel a stretch in your chest and shoulder area. Hold that position for one second, then push your body upwards keeping your back and head straight.<ref name="rf7" />

#*Repeat five sets with 20 repetitions in each set.<ref name="rf7" />

#*Depending on the type of injury and the type of cast, this may not be a good choice for you. Any exercise that causes pain at your injury site should not be done.<ref name="rf7" />

#Try squats using one leg. Be sure you can do this safely. Your healthy leg will need to be very strong for you to do this exercise, and you'll need to have excellent balance and mobility.<ref name="rf8">http://www.menshealth.com/fitness/how-do-pistol-squat</ref> It may help to have a friend standing beside you so you can grab her arm if you lose your balance. Make sure your ankle in particular is warmed up and flexible.<ref name="rf8" />

#*Keep your injured leg in a straight position out in front of you, parallel to the floor.<ref name="rf8" />