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STRENGTH Side Leg Raise 1 Stand behind a sturdy chair, holding on for balance. 2. 7 0 obj /Filter /CCITTFaxDecode 1437 The strength training “prescription” featured here— the motivational tips, safety precautions, and specific exercises—was developed at the Nutrition, Exercise … Never hold your breath … This helps prevent blood clots. >> Place foot down with control. Do the strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per … /Length 13 0 R Repeat the exercise between eight and 12 times. 2 Slowly lift one leg out to the side. This exercise is great to warm the muscles in the lower legs before starting a full exercise … ��_ /�j This strength training exercise for seniors … Lift and lower your legs 20 times. Perform two sets of 10 strength … Taking steps to improve your leg function will improve your quality of life. /Name /im2 Heel Raises – … Marching is a great balance exercise for seniors. %PDF-1.2 Elevating your rear foot onto a box or bench instantly … h�b``�b``Z����ಚA��X��n�c`�R:t�:CGGGH���i ��X0�3�7�w($-��(�d����GP�o���҉��4> 9 �F!&��,'��00fVif>}�3���4#Y ?� Sit upright and away from the back of the chair. endobj endobj >> This exercise strengthens the muscles around your hips as well as enhances … Lean forward towards your foot with a straight back until stretch is felt. C����l ^��B�h�i{06�F�� :_�C+���L����o����M����.��1Q_�o��1w������]ʂ���i����4��WZ� ��X�zW��u��x"�׹�c����_�=��c�# G���u���W/��F^�Ͼ�K�J���o��%M������_���-$� ?�XF�%�K_��&���J���K����Iv����_IXK�}ȱzZJ��n�g6{��it�b���� 2. Do only the exercises marked. If they’re physically fit, seniors can stay independent longer. 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. endstream endobj 298 0 obj <. Hold on to the sides of the chair. Leg Exercises. Hip Marching. Slowly lower your leg then repeat. For each exercise: Start with 1 … Rest, and repeat the exercise on your right leg. 337 0 obj <>stream /Filter /FlateDecode Hip leg lifts. B. Side Leg Raise 8–12 per side 2 per side 2–3 Sample Schedule Perform the following exercises, in order, at the recommended frequency. In this interview, a PartnerMD Health Coach shares a series of leg strengthening exercises that are perfect for seniors. /Width 1190 >> This is a great warm up exercise for the lower leg and feet. If you need to hold onto something, do this exercise in front of a counter. /ColorSpace /DeviceGray 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 … ���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�׶��. �fo� /Height 688 12 0 obj Strength training requires little time and minimal equipment. %���� Unless confined to a wheelchair or undergoing another circumstance, we use our legs for all of our daily mobile movements. The exercise: Sit on couch or bed with one leg out straight. >> /Type /XObject 0 1. Ankle Circles. A. stream Active Leg Range of Motion Exercises: Sitting Leg Extensions Straighten your knee. Hold the bottom of the stick so that it’s flat on the palm of your hand. E�y4�@���:g"�ie�;m(�a�aW;��ga��L����i|����wR�n�.��W� �[O 5 Repeat 10-15 times. Strengthening your knees width knee strengthening … Few exercises build leg strength while simultaneously challenge your balance and your leg mobility as much as Bulgarian split squats. Pull toes up and then return to the floor. h�bbd```b``�"f�H�} �UD2j�E�A$�/�= �� ̆��`�r0;�KDrG�ʹ �n'@d� Balance exercises overlap with the lower body strength exercises, which also can improve your balance. /K -1 /Columns 1190 3. Exercises for building leg muscles Squats are the most common exercise for building the quadriceps and other large thigh muscles. Keeping up leg strength … A. Ankle Pumps. Do five lifts with each leg… "Strength is the fountain of youth," says Gavin McHale, a kinesiologist based in Winnipeg, Manitoba, and a certified exercise physiologist who works primarily with older adults. The leg you’re standing on should be slightly bent. 5. stream ���}`��!��ߤA��< v� X�_ ۃ۶�0�wl0�I�m��6������m��l7�~�' ��m�$[�bf�0`��{�۲��a�����������B �n��Y�=�P7���[m��082]1��}�m�B��l(l0�c��_��6@ţ�Ɵ�+n�$��i�ʹ���#�lE�v��eCM?��K,v鸆�l�U}�/l=��M�=~�&���$8 ǖ�T�[0�.���?^�m�����(�<6� ��$�kO��30�(WU��N�a��7�&���j��*;J|���۞��6�S���m����Js�Wն����^���C�o]RTm*��� �)�yc��a���!`���Q��Iz�d����6� � ���V����tF�k�� �شU�]67 ���>�'O^�7wذ�Au��oa������a��%��a��xjbi*�nN!���$�%_��0�����(�y y�� A broomstick works well for this – just remove the broom’s head before you start. 323 0 obj <>/Filter/FlateDecode/ID[<82D44F119DA87F4EB3A0D5030B98DF75><053BC50D68C08349AE759B39C7EF7F52>]/Index[297 41]/Info 296 0 R/Length 122/Prev 100490/Root 298 0 R/Size 338/Type/XRef/W[1 3 1]>>stream … /Subtype /Image 297 0 obj <> endobj You’ll need a cane or some kind of stick. Do repetitions of each exercise times a day. Do them slowly and smoothly on a firm surface. /Length 7 0 R A B This will strengthen hips and thighs and improve flexibility. With correct seated posture it will also help your abdominal muscles. /DecodeParms << Detailed instructions for each exercise are provided at the end of this handout. Knee Extension. ���޴�m/�_�����~�����������^���޼����M����?�o��W�^����������/��]O����O��������^k]�5�����-����Ko������� /����ྵ((`�M� ��M�CB�d��0�TCF���2��>ϱ2�Y](7�H9�!�7�̧��\�B���pp�2qC�>3�@�f�j\�N�������[� ����n��������_S������8������������_��=~C]����*Z���K��ȑˉ���|/�����g�h�������������o���o����������y�o��۷���?������}kn#;�u��I}�^�(��tC0�ؠ��Z��]��.�[B!�F#��� @ endstream Lower Extremity Strengthening Exercises – Sitting. As a Physical therapist I tell my patients that leg exercises are one of the most important things you can do to maintain your independence as you age. 6.Windmill: Begin the exercise by standing upright on one leg that is slightly bent. By strengthening the body’s largest muscle groups through functional movements, these exercises will translate to improved performance at … c.Extension: Standing upright, move one leg back. H���A!EO�z�/��S�^�3M\L��!�,4�̄ ��oÅ�r�� 3�Z�sz�辰IN�H���Q��]����RT$&�o.�[���6qL�c*���Ԍ�6M�e.p��)��qd�Gꝭ^�jS����&�w�a���C�b]ɬ�6������N����W}J But squats must be done carefully to avoid knee injury . /BitsPerComponent 1 This exercise will strengthen your hip flexor and thighs. endobj << You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. Here are five leg exercises to help seniors increase strength and mobility. �9��$���`����a� b� ��߿a`bd`�6��� << 4 Slowly lower your leg. << /Filter /FlateDecode Advance yourself to the following exercises done in a standing position. �@�( lP&��oԌ|Õs�A�#\|�,�@�0`��a��.d��,�eh4�� ���#HK�N3B42��� }�t�> ����KO��}5_�z_���������8�~;� Hold for 5 to 10 seconds. 178 endobj These exercises are … The Best Strength Exercises for Older Adults. ��v��c��ݶT6A5���������*[�{�D�}���[���۠D�o�n�j�������m��Aێ�8M�}�bǶ�A7� a�� �Cc����%yѶ��� m��� �۴�M�����%z$o�Nýi���V�U%}]��m�7�_`��ޚ!sp�l7�M�I���7׺A��%a���������3����Nҧ�gU�AXa��w�� ��u�{�a�}m��. Standing, walking, running, climbing stairs, and bending down to pick up objects are all part of using our legs. ]��~��� xD3��tU���W�f&��A����͂# j?��"��2p�O�mSWK��@��q�'��29z�"p�\"����M��צ��ݦ�����ڻ@��" ����+�I��~�ZF��>�a������s��Rho�!����D%��7.�~� �vJ��ӿ�A����5� G� �!�pz]"��]:F�;�'�~�W�^�������7�5_�D3���"K�Hrp��Arn]����_�S������>�N ���$b#�p�f ��vJ��UZN�놚w������AF*U�e�}T�l91�9;�xk�_i��?���m4�Ѓ�KB"��-˲��h�\aW N����I�UH?����?�DZ���F��Cҧ�NM��KPӿ�߮���������]$�B#��� � u�5�_�}�K�!���CK�DG'�=�f�������2�ׯ�����RI&�A��~�W��]���C�7U�O�׼�T������^�D.�U��#�]*=���pe������k�hZ��hA�rP\o��Aˎ��M;�����u���?���"����� �_ȣ������׫�Mz�_����j�i�/�t"�� ��t�^�. endstream �����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�_��=. Complete the exercise … Keep your back straight and your toes facing forward. This balance exercise for seniors can be performed while seated. /Name /im1 107 H�-�A�@_���$�d�w~RAšB�� ?��W�i����ۯ������~���Å��������?��_��������}_�_��\��������_��o��&B���k���K�~�G ��ݿ���~����N�@��[��l�?���߿������������~������������!����l{�������������� ���v�%k�kn�i�0�A��! << And it’s safe, even for people with health prob-lems. The goal of this exercise … Sit with feet flat on the floor. These five basic leg exercises and stretches are a good place to start. stream endobj 3 Hold the position for 1 second. Ideally, set aside a time to do all (or some) of the exercises at once. Leg exercises to improve flexibility and strength. Marching Keep your knee bent and lift your knee up. &�v o���:n��i a y�e�C ��,>���@�xA�� �CA3�zHa� �!��H^ ��h< �W»H_� ��1�"�ސ" 4=$�xH3�6!�">�/@�ev�x;+�m��H��/[o�.�$���w��)��0���R@�(�5 �bA���6p���`0ݰ�GQC@���rxD���|3 o h�!�4�-�E�a�C;�����P0�'��oo"@0�%� ����4�I6l86����@�zA!�m躻m���;�!�a���`��'��0�6���Co�D�s�1�o�!��[i�5 �xA�6 �f(�0�I��0��A���D4�n� ���#oA"03ݲ Lift your left leg, with your knee bent, as far as is comfortable. Slowly lower your leg … 6 0 obj 2. Ankle circles enable you to move the ankle upwards and downwards easily. Exercise 11: Toe Lifts. Hang on to a solid support, such as a kitchen counter, when exercising. /ColorSpace /DeviceGray Leg Strengthening Exercises for Elderly 1. %PDF-1.5 %���� 8 0 obj endobj Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. Lower Body Exercises in Bed. Let leg … /Filter /CCITTFaxDecode /DecodeParms << /K -1 /Columns 251 Bend your trunk forward as you bring the other leg back. b.Abduction: Standing upright, move one leg to the side. Ankle Circles. /Length 9 0 R /Length 11 0 R 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 … �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������? zT�� ?K���]������@�E߯�G.խU��i�-W�K��^�� >> endstream Hold onto a railing or another sturdy object during the exercises for support. Strengthening our legs not only helps us … /Type /XObject stream Repeat with the opposite leg. 1. 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