Bowlegs is pretty common in people. It is a condition the legs are curved outwards, which makes the feet and ankles touch. Several individuals are bow-legged and face many issues while walking or performing any task.
There are several exercises to straighten bow legs, but it requires hard work and patience. True that you cannot change the shape of your bone, but you can make it better by stretching, exercising, and strengthening your muscles.
Exercises will help you improve this condition by shaping your legs and making you more fit and healthy. In addition, it will increase your capacity to work effectively on your posture.
However, there are some tips to follow while performing these exercises to get better results in the long run.
Hamstring stretches
Hamstring stretching is a joint exercise to perform if you want to straighten your bow legs. This exercise will strengthen the muscles of your legs by providing them support and power. You can perform hamstring at your home. No specific tools are required to involve you in these stretches.
All you need is to sit with the affected leg bent, and the bow leg should be straight and supported on the floor. After which, tight your back muscles and bend the leg by pressing on the heel. In such a way, you will get a corrected position.
These exercises are excellent if you want to straighten your bow legs in a short period and that too effortlessly. Just make sure you repeat this exercise eight to twelve times by resting for 10 seconds between each set.
Groin stretches
Another exercise to straighten bow legs is groin stretches. This exercise requires high core strength and abdominal power to work on.
It is excellent for people who want to fix their bow legs in a short period. Just add it to your other exercise, and you will get lucrative results quickly.
In this exercise, a person has to lie down flat on their back, bend their knees, and move their soles inward to stay in touch with each other.
Now move the knees towards the floor, and you will feel a sensation in your groin muscles when they are stretched.
Hold this position for at least 20 seconds, and then release yourself. Repeat this exercise twice or thrice in the morning or evening to get desired results.
Piriformis stretches
These stretches work on the sciatic nerve to release the pain and cure the bow legs. However, the position of this exercise is a bit complicated, and you may feel disoriented while performing.
But this is the best exercise to do if you want to improve the condition of your bow legs. There are several piriformis stretches, like supine stretch and cross-body stretch.
In the supine stretch, a person has to lie on their back with legs flat. Now slowly bend your knee, pull your affected legs towards your chest, and hold it for one minute. Now remove the knee in the opposite direction and lay down comfortably.
However, in cross-body stretch, a person has to lie straight with flat legs. Now put the affected foot crossing the unaffected foot outward using your opposite hands. Hold it for 10 seconds. Repeat this set at least 20 times and stretch your affected leg as much as you can to correct your bow legs.
Cycling
If you are not fond of stretching, this exercise is for you only. Cycling is an excellent alternative if you want to correct the condition of bow legs in convenient ways.
Making your legs work on peddle will strengthen your knees and solve this problem. It will also make your core strength higher and provide you with flexibility.
If you face this condition and want to make it better, enjoy cycling and make it fixed quickly.
Foam Roller toe touch
It is a new form of exercise performed by people suffering from the condition of bow begs. It is also a fun exercise to perform. It would help if you held a roller between your legs to activate its muscles and pull your knees.
Just take a form roller if you have or roll a towel between your legs and stand with your feet a few inches apart from each other. After acquiring this position, squeeze the towel with your legs and make sure you have a firm grip; otherwise, you will fall.
Raise your arms over your head and repeat this position ten times to improve. It is pretty easy to perform.
Toes in squat
Perform this exercise with the muscles of your inner thighs rather than using the powers of your outside thighs. This exercise will help you strengthen your joints, and it will pull your knees in the inward direction.
It is a great exercise to perform in you have bow legs as it will not only correct those but will also improve your body posture and retain your balance.
Side-lying hip rotation
This rotational exercise relaxes your muscles and let the knees come in together. In addition, the outside curved legs are cured by this exercise.
You can do this easily at your home. Just lay down on a flat surface and bend your knees inward and outward while moving your hips.
Hold this position for at least 30 seconds, and then release yourself. Repeat the same thing by switching the sides and performing it several times in a day.
