Keeping up leg strength … … /Name /im1 Complete the exercise … ?��W�i����ۯ������~���Å��������?��_��������}_�_��\��������_��o��&B���k���K�~�G ��ݿ���~����N�@��[��l�?���߿������������~������������!����l{�������������� ���v�%k�kn�i�0�A��! Here are five leg exercises to help seniors increase strength and mobility. You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. endobj 4 Slowly lower your leg. Standing straight, lift your right knee as high as you can. A B This will strengthen hips and thighs and improve flexibility. /Length 9 0 R 3. 5 Repeat 10-15 times. h�bbd```b``�"f�H�} �UD2j�E�A$�/�= �� ̆��`�r0;�KDrG�ʹ �n'@d� Keep your back straight and your toes facing forward. c.Extension: Standing upright, move one leg back. /K -1 /Columns 251 endobj A. These exercises are … The Best Strength Exercises for Older Adults. Hold for 5 to 10 seconds. Slowly lower your leg … Leg exercises to improve flexibility and strength. 1. Hold on to the sides of the chair. Advance yourself to the following exercises done in a standing position. Repeat: _____ times each leg Straight Leg Raise To strengthen thigh muscles (hip flexors) The exercise: Keep knee straight and lift entire leg off bed. Hip leg lifts. The goal of this exercise … 6.Windmill: Begin the exercise by standing upright on one leg that is slightly bent. 12 0 obj ���v�ܔ@2��������[�i�#����8��!�?� /��X���.-��||h28�����������0��#��!���cR��!�� �0`�OA�֏�#�C�0} ߺA�0�& ��O�����}+�'�������o��7�7��[��������������������< ��������������u�������n����������~�{_�{�������������a���.�I}��0d^�C]����0D1�#���� xj��5��� ��gX�2�T�ٯ��#P!�O08����t��[�{���~�(������-'�����ޕ��K�����!��������������7�|}���?��;=�?��`��A�?�?W���+��������W�������o�������C;��������}��ֿ��������_ih0�+� U�a|0��!���@�r'�r�^B��~A8�f�Alf#n��s��ه �a�zh=I��������.������8����~�n��푏��i��rc�A����`����Թ� ��k׆�|?׿������]��o��ߥ�?��?~������[�JëAۙ�4�~('��\Јa�!��_����!�"�����Fj�r�S� )�0t�('�a�0�׶��. Do the strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per … This is a great warm up exercise for the lower leg and feet. /DecodeParms << >> By strengthening the body’s largest muscle groups through functional movements, these exercises will translate to improved performance at … Bend your trunk forward as you bring the other leg back. 13 0 obj Leg Strengthening Exercises for Elderly 1. Hip Marching. /BitsPerComponent 1 C����l ^��B�h�i{06�F�� :_�C+���L����o����M����.��1Q_�o��1w������]ʂ���i����4��WZ� ��X�zW��u��x"�׹�c����_�=��c�# G���u���W/��F^�Ͼ�K�J���o��%M������_���-$� ?�XF�%�K_��&���J���K����Iv����_IXK�}ȱzZJ��n�g6{��it�b���� 1437 Perform two sets of 10 strength … Balance exercises overlap with the lower body strength exercises, which also can improve your balance. Rest, and repeat the exercise on your right leg. Unless confined to a wheelchair or undergoing another circumstance, we use our legs for all of our daily mobile movements. ���}`��!��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!���$�%_��0�����(�y y�� 6 0 obj Lift your left leg, with your knee bent, as far as is comfortable. 178 1. 7 0 obj Lift and lower your legs 20 times. /Length 13 0 R endstream Unfortunately, over the years, muscle strength in the thighs can decline, making everyday activities harder, increasing stress on the knees, and even contributing to symptoms of osteoarthritis, … endobj �u�z�%��@�rw�C��W��]{���گ�DI�q�nM���T���K ����Ov����hG��%ǯ��r���4����~k��T����D�T�~s�4�>�a�.��mtֵ�&�����/����x0����_m��`��Y���rn�j:����M0�� 323 0 obj <>/Filter/FlateDecode/ID[<82D44F119DA87F4EB3A0D5030B98DF75><053BC50D68C08349AE759B39C7EF7F52>]/Index[297 41]/Info 296 0 R/Length 122/Prev 100490/Root 298 0 R/Size 338/Type/XRef/W[1 3 1]>>stream Lower it, then lift the left leg. H�-�A�@_���$�d�w~RAšB�� 337 0 obj <>stream Ideally, set aside a time to do all (or some) of the exercises at once. B. Hold onto a railing or another sturdy object during the exercises for support. stream Never hold your breath … 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 … endstream endobj 298 0 obj <. << ��v��c��ݶT6A5���������*[�{�D�}���[���۠D�o�n�j�������m��Aێ�8M�}�bǶ�A7� a�� �Cc����%yѶ��� m��� �۴�M�����%z$o�Nýi���V�U%}]��m�7�_`��ޚ!sp�l7�M�I���7׺A��%a���������3����Nҧ�gU�AXa��w�� ��u�{�a�}m��. Some of this content is adapted from Exercise… 3 Hold the position for 1 second. << Few exercises build leg strength while simultaneously challenge your balance and your leg mobility as much as Bulgarian split squats. Lower Extremity Exercises – Standing. Exercises for building leg muscles Squats are the most common exercise for building the quadriceps and other large thigh muscles. Detailed instructions for each exercise are provided at the end of this handout. Heel Raises – … endobj Leg Exercises. stream endstream h�b``�b``Z����ಚA��X��n�c`�R:t�:CGGGH���i ��X0�3�7�w($-��(�d����GP�o���҉��4> 9 �F!&��,'��00fVif>}�3���4#Y ?� Marching is a great balance exercise for seniors. zT�� ?K���]������@�E߯�G.խU��i�-W�K��^�� stream << /Subtype /Image This exercise will strengthen your hip flexor and thighs. Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. @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�*��$��� ���. /Filter /CCITTFaxDecode Taking steps to improve your leg function will improve your quality of life. Ankle Circles. 2. Do repetitions of each exercise times a day. If they’re physically fit, seniors can stay independent longer. Pull toes up and then return to the floor. /Height 367 This exercise strengthens the muscles around your hips as well as enhances … You’ll need a cane or some kind of stick. Sit with feet flat on the floor. Let leg … /Filter /FlateDecode Lower Extremity Strengthening Exercises – Sitting. >> Exercise 11: Toe Lifts. This exercise is great to warm the muscles in the lower legs before starting a full exercise … /Filter /FlateDecode stream 5. /Filter /CCITTFaxDecode These five basic leg exercises and stretches are a good place to start. /Length 7 0 R /DecodeParms << Sit upright and away from the back of the chair. Ankle Circles. A��#Tx�0��h�H? /Height 688 ���޴�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#��� @ /ColorSpace /DeviceGray 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. Strengthening our legs not only helps us … >> 297 0 obj <> endobj 9 0 obj %PDF-1.5 %���� Elevating your rear foot onto a box or bench instantly … Do them slowly and smoothly on a firm surface. 8 0 obj The leg you’re standing on should be slightly bent. >> ��_ /�j Lean forward towards your foot with a straight back until stretch is felt. Strengthening your knees width knee strengthening … 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 … "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. In this interview, a PartnerMD Health Coach shares a series of leg strengthening exercises that are perfect for seniors. This helps prevent blood clots. A. Ankle Pumps. endstream endobj startxref Ankle circles enable you to move the ankle upwards and downwards easily. Marching Keep your knee bent and lift your knee up. Do five lifts with each leg… Hold the bottom of the stick so that it’s flat on the palm of your hand. ]��~��� 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�߮���������]$�B#��� � u�5�_�}�K�!���CK�DG'�=�f�������2�ׯ�����RI&�A��~�W��]���C�7U�O�׼�T������^�D.�U��#�]*=���pe������k�hZ��hA�rP\o��Aˎ��M;�����u���?���"����� �_ȣ������׫�Mz�_����j�i�/�t"�� ��t�^�. /Length 11 0 R H���A!EO�z�/��S�^�3M\L��!�,4�̄ ��oÅ�r�� 3�Z�sz�辰IN�H���Q��]����RT$&�o.�[���6qL�c*���Ԍ�6M�e.p��)��qd�Gꝭ^�jS����&�w�a���C�b]ɬ�6������N����W}J Knee Extension. 2 Slowly lift one leg out to the side. But squats must be done carefully to avoid knee injury . /BitsPerComponent 1 Lower Body Exercises in Bed. A broomstick works well for this – just remove the broom’s head before you start. Do only the exercises marked. /K -1 /Columns 1190 b.Abduction: Standing upright, move one leg to the side. Place foot down with control. 10 0 obj Standing, walking, running, climbing stairs, and bending down to pick up objects are all part of using our legs. Hang on to a solid support, such as a kitchen counter, when exercising. /Width 1190 A. 0 /Subtype /Image Slowly lower your leg then repeat. And it’s safe, even for people with health prob-lems. >> If you need to hold onto something, do this exercise in front of a counter. Active Leg Range of Motion Exercises: Sitting Leg Extensions Straighten your knee. You can do the exercise as a warm up for the lower part of your leg … %%EOF << /ColorSpace /DeviceGray This balance exercise for seniors can be performed while seated. �9��$���`����a� b� ��߿a`bd`�6��� /Decode [ 1 0 ] Standing upright, move one leg forward. 107 Strength training requires little time and minimal equipment. �����ܜ.��,rPk���.���i�@�{��֮ P��"�0PF�g��rN��-����_������g��� ������ikMv�6�b~��{�t .�u���Nj'&�~��4Zk��s�������DW����s�P�?�Ņ�i}����W��?�u����Z��qJ�rIU���^�����]�_������������-������������K����m.���������WO������_��_�������_�����������/�u��]���֫����������G�_����������J����������K_��K��/�]w�/_����Z���}t����_�Au�]R�/���K�T��K�����~����/���-W����+W�K��Z�����/�����'�������I/� ����Z�$�ׄ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�_��=. 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