2. b.Abduction: Standing upright, move one leg to the side. This exercise will strengthen your hip flexor and thighs. �K�m���k������Q��@�5�.o��I��UЃm���S����ߥK��o��7_V���+��m�o�tg�n _�kK�Cv� �W��~k��j��6��^�p�m��L7�����o�� _�����l�l1}6�a'm����]���U�[m��렖��AO�]���}���s�o� YݻvXl7�/��{�%�������?���/����^���xI߻%m�\4�x�Nu�T��¬=l}Sa������? Sit upright and away from the back of the chair. Hold the bottom of the stick so that it’s flat on the palm of your hand. The Best Strength Exercises for Older Adults. Leg Exercises. stream Side Leg Raise 8–12 per side 2 per side 2–3 Sample Schedule Perform the following exercises, in order, at the recommended frequency. stream /Type /XObject H���A!EO�z�/��S�^�3M\L��!�,4�̄ ��oÅ�r�� 3�Z�sz�辰IN�H���Q��]����RT$&�o.�[���6qL�c*���Ԍ�6M�e.p��)��qd�Gꝭ^�jS����&�w�a���C�b]ɬ�6������N����W}J endobj /DecodeParms << In this interview, a PartnerMD Health Coach shares a series of leg strengthening exercises that are perfect for seniors. 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A. Ankle Pumps. /ColorSpace /DeviceGray The exercise: Sit on couch or bed with one leg out straight. With correct seated posture it will also help your abdominal muscles. Strengthening your knees width knee strengthening … /Filter /FlateDecode 4 Slowly lower your leg. Do five lifts with each leg… Elevating your rear foot onto a box or bench instantly … As a Physical therapist I tell my patients that leg exercises are one of the most important things you can do to maintain your independence as you age. 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This exercise strengthens the muscles around your hips as well as enhances … /DecodeParms << Ankle Circles. endobj 2. endstream ���v�ܔ@2��������[�i�#����8��!�?� /��X���.-��||h28�����������0��#��!���cR��!�� �0`�OA�֏�#�C�0} ߺA�0�& ��O�����}+�'�������o��7�7��[��������������������< ��������������u�������n����������~�{_�{�������������a���.�I}��0d^�C]����0D1�#���� xj��5��� ��gX�2�T�ٯ��#P!�O08����t��[�{���~�(������-'�����ޕ��K�����!��������������7�|}���?��;=�?��`��A�?�?W���+��������W�������o�������C;��������}��ֿ��������_ih0�+� U�a|0��!���@�r'�r�^B��~A8�f�Alf#n��s��ه �a�zh=I��������.������8����~�n��푏��i��rc�A����`����Թ� ��k׆�|?׿������]��o��ߥ�?��?~������[�JëAۙ�4�~('��\Јa�!��_����!�"�����Fj�r�S� )�0t�('�a�0�׶��. Do the strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per … h�b``�b``Z����ಚA��X��n�c`�R:t�:CGGGH���i ��X0�3�7�w($-��(�d����GP�o���҉��4> 9 �F!&��,'��00fVif>}�3���4#Y ?� Hold onto a railing or another sturdy object during the exercises for support. /ColorSpace /DeviceGray If they’re physically fit, seniors can stay independent longer. /Length 11 0 R %PDF-1.2 This balance exercise for seniors can be performed while seated. stream Marching is a great balance exercise for seniors. 178 /BitsPerComponent 1 For each exercise: Start with 1 … And it’s safe, even for people with health prob-lems. Hold on to the sides of the chair. 1. stream Lower Extremity Strengthening Exercises – Sitting. h�bbd```b``�"f�H�} �UD2j�E�A$�/�= �� ̆��`�r0;�KDrG�ʹ �n'@d� 323 0 obj <>/Filter/FlateDecode/ID[<82D44F119DA87F4EB3A0D5030B98DF75><053BC50D68C08349AE759B39C7EF7F52>]/Index[297 41]/Info 296 0 R/Length 122/Prev 100490/Root 298 0 R/Size 338/Type/XRef/W[1 3 1]>>stream Knee Extension. Repeat: _____ times each leg Straight Leg Raise To strengthen thigh muscles (hip flexors) The exercise: Keep knee straight and lift entire leg off bed. Ideally, set aside a time to do all (or some) of the exercises at once. endstream endobj 298 0 obj <. Never hold your breath … Do repetitions of each exercise times a day. /Type /XObject /Length 9 0 R Pull toes up and then return to the floor. << C����l ^��B�h�i{06�F�� :_�C+���L����o����M����.��1Q_�o��1w������]ʂ���i����4��WZ� ��X�zW��u��x"�׹�c����_�=��c�# G���u���W/��F^�Ͼ�K�J���o��%M������_���-$� ?�XF�%�K_��&���J���K����Iv����_IXK�}ȱzZJ��n�g6{��it�b���� Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. You can do the exercise as a warm up for the lower part of your leg … endobj endstream Leg Exercises. Slowly lower your leg then repeat. @r\���@�nxH�����@� �o�ѤI�ᤩ��@����„K��؂A���h)�?�*��R �Z��L2kT�������@�ۥѨ��}y0��J ����A�Wߐ3��JW�i��t���kU�HB����N�����\�E���I+� f��Sq�g�*��$��� ���. �u�z�%��@�rw�C��W��]{���گ�DI�q�nM���T���K ����Ov����hG��%ǯ��r���4����~k��T����D�T�~s�4�>�a�.��mtֵ�&�����/����x0����_m��`��Y���rn�j:����M0�� You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. This is a great warm up exercise for the lower leg and feet. >> STRENGTH Side Leg Raise 1 Stand behind a sturdy chair, holding on for balance. %���� B. endobj 13 0 obj "Strength is the fountain of youth," says Gavin McHale, a kinesiologist based in Winnipeg, Manitoba, and a certified exercise physiologist who works primarily with older adults. %PDF-1.5 %���� �����ܜ.��,rPk���.���i�@�{��֮ P��"�0PF�g��rN��-����_������g��� ������ikMv�6�b~��{�t .�u���Nj'&�~��4Zk��s�������DW����s�P�?�Ņ�i}����W��?�u����Z��qJ�rIU���^�����]�_������������-������������K����m.���������WO������_��_�������_�����������/�u��]���֫����������G�_����������J����������K_��K��/�]w�/_����Z���}t����_�Au�]R�/���K�T��K�����~����/���-W����+W�K��Z�����/�����'�������I/� ����Z�$�ׄOT��� K�P�O��[�����xA'W�4�(*���^��`������^� �/���?�4!z�����`�K�?�@�P���p����I!`�� ���I��a�4A��I�b���-h!���4�����`�4��"��d�`vQ��Hl��E xf�U@�1J�i*?��a�@�.�I� J��3�Cj�}:����$� ����\u��@��a(a�xA�_��=. << /BitsPerComponent 1 E�y4�@���:g"�ie�;m(�a�aW;��ga��L����i|����wR�n�.��W� �[O Detailed instructions for each exercise are provided at the end of this handout. 337 0 obj <>stream Standing straight, lift your right knee as high as you can. Let leg … But squats must be done carefully to avoid knee injury . 5 Repeat 10-15 times. These exercises are … 1. Exercise 11: Toe Lifts. %%EOF By strengthening the body’s largest muscle groups through functional movements, these exercises will translate to improved performance at … Module A is the first of four groups of exercises that contains several fun and easy-to-learn movements designed to help you feel comfortable with chair exercises, and with using a ball as an exercise tool. B. Unfortunately, over the years, muscle strength in the thighs can decline, making everyday activities harder, increasing stress on the knees, and even contributing to symptoms of osteoarthritis, … c.Extension: Standing upright, move one leg back. The goal of this exercise … /Filter /CCITTFaxDecode << Ankle circles enable you to move the ankle upwards and downwards easily. /K -1 /Columns 1190 endstream endobj startxref >> H�-�A�@_���$�d�w~RAšB�� /Length 13 0 R Lower Body Exercises in Bed. A��#Tx�0��h�H? Keep your back straight and your toes facing forward. 5. Alternatively, you can do these exercises as part of your everyday routine - for example, try a march in your seat at the breakfast table, or do the sit to stand exercise … Leg exercises to improve flexibility and strength. … 107 You’ll need a cane or some kind of stick. >> 8 0 obj Advance yourself to the following exercises done in a standing position. Complete the exercise … A B This will strengthen hips and thighs and improve flexibility. Strengthening our legs not only helps us … 6.Windmill: Begin the exercise by standing upright on one leg that is slightly bent. These five basic leg exercises and stretches are a good place to start. 12 0 obj �fo� /Decode [ 1 0 ] �9��$���`����a� b� ��߿a`bd`�6��� Exercises for building leg muscles Squats are the most common exercise for building the quadriceps and other large thigh muscles. Some of this content is adapted from Exercise… /Width 1190 Rest, and repeat the exercise on your right leg. 2 Slowly lift one leg out to the side. Here are five leg exercises to help seniors increase strength and mobility. 3. Ankle Circles. Leg Strengthening Exercises for Elderly 1. Hip Marching. endstream The strength training “prescription” featured here— the motivational tips, safety precautions, and specific exercises—was developed at the Nutrition, Exercise … /Length 7 0 R 10 0 obj Place foot down with control. Strength training requires little time and minimal equipment. Marching Keep your knee bent and lift your knee up. /K -1 /Columns 251 Lower it, then lift the left leg. 2. 7 0 obj Standing, walking, running, climbing stairs, and bending down to pick up objects are all part of using our legs. Few exercises build leg strength while simultaneously challenge your balance and your leg mobility as much as Bulgarian split squats. /Height 688 /Name /im1 The leg you’re standing on should be slightly bent. 9 0 obj ���޴�m/�_�����~�����������^���޼����M����?�o��W�^����������/��]O����O��������^k]�5�����-����Ko������� /����ྵ((`�M� ��M�CB�d��0�TCF���2��>ϱ2�Y](7�H9�!�7�̧��\�B���pp�2qC�>3�@�f�j\�N�������[� ����n��������_S������8������������_��=~C]����*Z���K��ȑˉ���|/�����g�h�������������o���o����������y�o��۷���?������}kn#;�u��I}�^�(��tC0�ؠ��Z��]��.�[B!�F#��� @ Unless confined to a wheelchair or undergoing another circumstance, we use our legs for all of our daily mobile movements. /Filter /FlateDecode Keeping up leg strength … Leg Strengthening Exercises for Seniors: For Support Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Kat Miller CPT — Updated on December 19, 2016 Share on … This exercise is great to warm the muscles in the lower legs before starting a full exercise … Do them slowly and smoothly on a firm surface. A. Bend your trunk forward as you bring the other leg back. Balance exercises overlap with the lower body strength exercises, which also can improve your balance. 6 0 obj Lift and lower your legs 20 times. >> Repeat the exercise between eight and 12 times. /Subtype /Image Lean forward towards your foot with a straight back until stretch is felt. This helps prevent blood clots. 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