Knee CARs

Step 1: Get into Position

Sit on the floor with your legs extended in front of you. Bend your right knee and bring your heel towards your buttocks. This is your starting position.

Step 2: Begin the Rotation

Keeping your thigh and the upper part of your leg on the ground, lift your lower leg (from the knee down) and begin to rotate it in a circular motion. You should be moving your foot in a clockwise direction.

Step 3: Continue the Rotation

Continue this circular motion, extending your leg out in front of you and then bringing it back to the starting position. This completes one full rotation.

Step 4: Repeat

Repeat this circular motion with your right knee for a set number of repetitions (typically between 5-10 times), then switch and do the same with your left knee.

Ankle CARs

Step 1: Get into Position

While still sitting on the floor with your legs extended in front of you, lift your right foot off the ground.

Step 2: Begin the Rotation

Start to move your right foot in a clockwise direction, trying to make the largest circle possible with your toes.

Step 3: Continue the Rotation

Continue this circular motion until your foot returns to the starting position. This completes one full rotation.

Step 4: Repeat

Repeat this circular motion with your right foot for a set number of repetitions (typically between 5-10 times), then switch and do the same with your left foot.

Remember:

• Keep your movements slow and controlled.
• The movement should be isolated to the joint you're focusing on; try to avoid moving other parts of your body.
• Avoid any movement that causes pain. It's more important to perform the exercise correctly than to push your range of motion to its limit.