Archive for August, 2013

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:

1)  Squats 

 Beginner – Chair Squat squats –  3 sets – 10- 15 reps

  1. Stand in front of a chair with your feet hip-width apart.
  2. Maintain slow and controlled breathing while squatting (as if you were about to sit in a chair) through a count of 10.
  3. Hold for 2 seconds at the maximum tension point, about 2 inches from touching the chair.
  4. 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

  1. Start with your feet roughly shoulder width apart, toes facing forward and knees slightly bent.
  2. 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.
  3. Bend your knees and hips as you lower your body. Make sure your knees do not come past your toes.
  4. Lower yourself until your legs are almost parallel to the ground, keeping your weight back on your heels.
  5. Once there, push up through your heels back to starting position.

1)  Clam – Using a Resistance Band

Clam Shell – 25 reps each side

  1. Lie on your side with your knees bent and feet in line with your hips.
  2. Keeping your feet in contact rotate your knee back and open like a clam. Keep your hips in line, avoid rotating them back
  3. * As a progression use resistance band over knees and reduce number or reps. *

Monster  Walk20 steps – up down hall

  1. Place band around your ankles, stand with legs shoulder width apart place hands on hips for stability if needed
  2. Stretching band walk forward 20 steps, then backwards.

Lateral Stepping – 25 reps each way

  1. Start with feet together
  2. Step right foot forward and out to hip distance apart.
  3. Bring left foot in to meet right foot
  4. Step left foot forward and out to hip distance apart.
  5. 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.


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