POJOK DIABETES: Beragam Manfaat Senam Kaki bagi Diabetisi. Langsung Praktik, Yuk!

Key wellness & self-care strategies (Diabetes foot exercise)

• Improves blood circulation around the lower legs, ankles, and thighs.
• Increases muscle strength in the legs/feet area.
• Helps prevent foot deformities.
• Maintains joint flexibility by increasing or preserving the range of motion and preventing stiffness.

Practical routine (easy, simple seated leg/foot movements)

Starting position

• Sit upright without support.
• Keep both feet attached to the floor.

Foot & ankle movements (toe/heel work)

• Crinkle/wrinkle toes like a gripping movement, then return to straight
  • Repeat up to 10 times
  • Hold for ~5 seconds during the process (as instructed)
• Lift the heels while keeping feet/toes on the floor, then lower
  • Repeat up to 10 times
• Lift the toes/fingers, then rotate outward and back
  • Repeat 10 times
• Combine movements
  • Do the “lift down, open” sequence for ~10 repetitions
  • Repeat the opposite side/variation as guided

Knee & thigh strengthening

• Move to knee area exercises:
  • Hold the position as instructed (counts shown in the subtitles)
  • Stretch and hold
• Strengthen thigh muscles
  • Perform the paired movements for both sides
  • Combine movements and do the full set for ~10 times per side
• Repeat for the other leg

Presenter/source listing

• Ayu — Diabetes exercise instructor, Premier Bintaro Hospital (host of the segment)