seated leg exercises for seniors pdf

Keep both legs at a 90-degree angle with the chair. Active Leg Range of Motion Exercises.

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Lower it then lift the left leg.

. Once an exercise becomes too easy go to the next page. Pull toes up and then return to the floor. If you need to hold onto something do this exercise in front of a counter.

Marching is a great balance exercise for seniors. Continue for about 20 30 seconds Benefits Improves circulation and warms the muscles. A 3-Part Program 32 CHAPTER 6 The Courage to Progress 70 CHAPTER 7 Staying on Track.

Contents ACKNOWLEDGMENTS i PREFACE An Exercise Program for You iii CHAPTER 1 The Power of Strength Training 1 CHAPTER 2 Making Change 4 CHAPTER 3 Getting Motivated 7 CHAPTER 4 Starting Your Journey. Hold briefly at the top of the movement squeezing the muscles at the front of the thigh before lowering your leg back down. Marching Keep your knee bent and lift your knee up.

With leg straight and raised point your toes away from you. _____ reps _____ sets Page 3 of 5. Do only the exercises checked.

Sitting up tall with your shoulders back and down. Exercise 4 Chair Marching First check your posture Lift alternate legs so that your feet lift about 2 inches from the floor and swing your arms forwards and back at a speed that is comfortable for you. Sitting kicks long arc quads Straighten the knee of one leg as much as you can.

SEATED KNEE EXTENSIONS Knee Straightens MUSCLES WORKED. Ankle Stretch - Loosens and improves the flexibility of the ankles. How often to exercise Do these exercises.

Sit with feet flat on the floor. Lower Extremity Strengthening Exercises Sitting. Hold this pose for five seconds keeping the knee straight.

As your balance and strength improves the exercises will become easier. The exercises need to keep changing so you can keep improving your balance and strength. Its no great leap to modify some traditional moves.

Each exercise has a page following it called Too. Lift your leg off the floor. Standing straight lift your right knee as high as you can.

Start with knees bent and arms resting at your sides. Hold your leg up for _____ seconds. Hip Flexion Sitting.

Senior Stretching Program Exercise. Sitting Leg Extensions Straighten your knee. Sitting on the toilet lid down.

Straighten one leg placing the heel on the floor Pull your toes up towards the ceiling Feel the stretch in your calf Hold for 10-20 seconds Repeat on the other leg TIP. Slowly lift one leg straight backwards without bending your knee pointing your toes or bending your upper body any farther forward. Alternate legs until you have done 8 to 12 repetitions with each leg.

Slowly bring left leg back to starting position. Hold for 5 to 10 seconds. The Best Way To Improve Senior Mobility Sit Stand Exercise Dailycaring.

Slowly lower your leg then repeat. STRENGTH EXERCISE 9. Pick left foot up off the ground while keeping the leg straight keep weight on the right leg.

Seated Arm Raise WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU MOVING THEM UP OVERHEAD. Slowly draw the one leg back to starting position. Do repetitions of each exercise times a day.

Arms down bent legs in. Breathe out as you move and breathe in when youre in the resting starting position. Extend one leg in front of the body up in the air until full extension is made.

Keep the other leg in its original position for stability. Keep hips facing forward and raise left foot out to the side keeping toes facing forward with a slight pause at the top of your range of motion. This strength training exercise for seniors also improves balance.

Extend one leg outward. 6 Simple Steps 13 CHAPTER 5 Getting Stronger. Do these exercises _____ times _____ times a day.

Slowly lower leg. Imagine you marching along at a brisk pace. Lean forward until you feel the tension of your back thigh muscles.

Sit with feet flat on the floor. Sit upright hold on to the side of the chair and straighten your left leg with your foot off the floor. Open and close your arms and legs as if doing a standing jumping jack Arms up bent legs out.

6 Seated Leg Press a Hold the ends of the band in each hand and bend your knee to loop the band under the middle of your foot. Place both hands at the sides of the chair and grip the seat to keep stable. B Keeping your elbows at your sides push your leg straight out and down against the band.

Seated Jumping Jacks no photo Sit on the edge of your chair. Do this _____ times. Active leg range of motion exercises active leg range of motion exercises chair based booklet v4 lower extremity strengthening exercises.

Repeat this stretch three times on both sides. C Slowly return to starting position. Seated Leg Exercises For Seniors Pdf.

Lift and lower your legs 20 times. Lifting one leg up extending at the knee. Try two sets of five stretches with each foot.

Sit in a chair with feet flat on the floor. Lift heels off the floor up and down. Repeat on the other side.

Heel Raises Sitting B. By making the exercises challenging you will continue to benefit. Sitting 2 ANklE STRETCH This will improve ankle flexibility and reduce blood clot risk.

This stretch will help ensure you lift your toes. Sit up with your feet on the floor. Perform these same steps with your other leg.

Repeat with other leg. Hold position for 1 second. Slowly lower your leg then repeat.

Then extend your legs straight and wide with heels on the floor and raise your arms in a V. A B C ARM RAISES. Standing Trunk Rotation STAND WITH YOUR FEET TOGETHER AND YOUR HANDS ON YOUR HIPS.

Work up to 30 reps. Point toes back towards you. Repeat with other leg.

Complete exercise on both legs.

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