Here are 4 Bow Legs Corrections Exercise that are effective in fixing bow legs.
Bow leg is also known as Genu Varum. The name is derived from knee’s curved shaped. The knee is bent outward. It appears like a bow and hence the name bow leg.
This is usually caused by knee pointing outwards. Another cause is leg being slightly rotated outside.
However, bow leg is easily fixed through exercises. The only drawback is that it takes time.
Here are 4 Bow Leg Correction Exercises
Make sure you do these exercises at a set time. Mornings are preferred. Moreover if you feel pain in your hips or joints discontinue immediately. Talk to your doctor in such case.
Foam Roller Exercise
This exercise is effective in bringing your knees together.
Place a foam roller in between your knees. Stand straight and raise your hands over your head.
Slowly bend forward without bending your knees and try touching your toes.
If you can’t touch your toes it’s okay. Try to go as low as possible.
Bring your hands slowly to the starting position.
Repeat this exercise 10 times.
The aim of this exercise is to strengthen the back muscles of your thigh. You will be doing squats in a different way. Try focusing your mind on your thigh’s back muscle. Remember exercise requires your mind’s focus.
Stand with your feet 3 inches apart. Bring your toes together so that they touch each other.
note: adjust the width according to your preference. It doesn’t has to be exact 3 inches.
With your toes touching each other squat as low as possible.
You won’t be able to squat as you normally would. The range of motion in this exercise is very limited.
Remember, you need to go only as low you can take. Most importantly, ensure your thigh’s back muscle is being used.
It will take few times to get it right.
Do this exercise 10 times per day.
Internal Hip Rotation
Spread a yoga mat and lie on your side. Keep your legs one over the other. They should be tightly close together.
Slowly bend both your legs from the knee. Keep bending until your foot is perpendicular to your body (90 degree to your body).
This must be your position; your body straight as a line and foot bend from the knees at ninety degrees.
Now lift your foot as high as possible keeping the knees touching together. Do this ten times and repeat the same on the other side.
This exercise focuses on your glute and hips. This helps to relax your hip muscles and in
Lie flat on your back. Bend your legs so that your knees are pointing towards the ceiling.
Now lift your right leg and place it over your left knee. Through the gap in between your legs insert your right hand and hold your left leg
Do this ten times per day.
These were 4 Bow leg correction exercises. However, if you wish to treat bow leg permanently then read this article on How to fix bow legs permanently.