If you are conscious, as you age, you may notice subtle changes in your mobility with subsequent shifts in your behavior: gripping railings going downstairs, placing your hands on top of your thighs to give you a boost getting out of a chair, or leaning forward before you get up from a seated position.
These are all red flags that your legs and hips are getting weak. This is not the aging process; rather this is disuse!
Here are a few exercises to begin with:
Beginner – Chair Squat squats – 3 sets – 10- 15 reps
- Stand in front of a chair with your feet hip-width apart.
- Maintain slow and controlled breathing while squatting (as if you were about to sit in a chair) through a count of 10.
- Hold for 2 seconds at the maximum tension point, about 2 inches from touching the chair.
- Push through your heels as you stand and return to the starting point through a count of 10
Advanced Squat – 3 sets of 12 – 15 squats
- Start with your feet roughly shoulder width apart, toes facing forward and knees slightly bent.
- Keep your chest up and face forward as you begin to reach your bottom back, as if you were sitting into a chair behind you. Make sure to keep your back flat.
- Bend your knees and hips as you lower your body. Make sure your knees do not come past your toes.
- Lower yourself until your legs are almost parallel to the ground, keeping your weight back on your heels.
- Once there, push up through your heels back to starting position.
1) Clam – Using a Resistance Band
Clam Shell – 25 reps each side
- Lie on your side with your knees bent and feet in line with your hips.
- Keeping your feet in contact rotate your knee back and open like a clam. Keep your hips in line, avoid rotating them back
- * As a progression use resistance band over knees and reduce number or reps. *
Monster Walk – 20 steps – up down hall
- Place band around your ankles, stand with legs shoulder width apart place hands on hips for stability if needed
- Stretching band walk forward 20 steps, then backwards.
Lateral Stepping – 25 reps each way
- Start with feet together
- Step right foot forward and out to hip distance apart.
- Bring left foot in to meet right foot
- Step left foot forward and out to hip distance apart.
- Bring right foot in to meet left foot.
If you have any difficulties visualizing these exercises please contact me at my office – 416-960-5353, we have resistance bands in stock.