Standing Exercises
Sit to stand
The first exercise is called a sit to stand exercise and it’s to strengthen your quadriceps or thigh muscles and you want to start by sitting in a sturdy chair or another surface that won’t slide out from underneath you in which that when you cross your arms you can come up to a standing position. So now we’re going to start the exercise I’m going to have you scoot to the edge of the chair and then we’re going to do ten repetitions coming to stand while continuing to keep your arms crossed.
How to do a Sitting to Standing Exercise
Hip abductionÂ
It’s to strengthen the outer hip muscle and what you want to do is to hold on to a sturdy chair or counter for balance and the important things to remember with this exercise is to keep your toes pointing straight ahead as you lift your leg out to the side. Then we’ll switch to the other leg.
How to do a Hip Abductor Muscles Exercises
Hip extension
This is to strengthen the muscles on the back of your hip and here we’re using a three-band for resistance you’d like you would need to tie the band to something sturdy that’s not going to move. At home, you want to have a sturdy table or couch something that will stay in place when you pull against it. So you hold on to the counter for support loop the the-band around your ankle and tie it to the leg. If it’s too difficult to pull against the thera-band you can do this without any resistance as well.
How to do a Hip Extension Exercises
Toe Raises
This is an exercise to strengthen the muscles on the front of your lower leg. So you’re going to hang on to a chair for balance and then you’re going to raise your toes up in the air standing nice and straight.
Heel Raises
This is to strengthen the muscle on the back of your lower leg or your calf muscle. So you’re going to stand up straight hanging on to a chair for balance and raise up as high as you can onto your toes.
Upper back
The exercise is to strengthen the upper back muscles and what you want to feel when you do this exercise is the muscles in between your shoulder blades working. So you’re going to hold the thera-band about chest level with a few tones between your hands to begin and then bring your elbows back squeezing your shoulder blades together.
How to do Upper Back Exercises
Standing on one leg
The exercise we’re going to do is standing on one leg and what you want to do is to pick up one leg and stand in that position without letting that leg hip hit the stationary leg for as long as you can up to thirty Seconds.
How to do Stand on One Foot Exercise
Tandem stance
You have to start in the same position as you were with single leg stance between two chairs or in a corner so that you have something on either side of you in case you need help for balance and what you’ll do with this one is to bring your right foot directly in front of your left foot. So the heel of your right foot is touching the toes of your left foot and you want to try to hold this position up to thirty Seconds. Now if it’s too difficult to maintain this position if you’re unable to hold your balance in this position. What you can do is slide your right foot back so that it’s halfway in front of your left. This is called partial or modified tandem and then you can work on holding this position for 30 seconds.
Flexibility exercises
The exercise is to stretch your calf muscle and what you want to do is hold on to a chair or a counter something that’s sturdy and we’ll begin with the right leg and we’re going to have you bring the right leg back. You want to make sure your toes are pointing straight ahead and your back leg or your right leg stays straight and your heel stays on the floor and while you’re keeping your right leg in this position. You’re going to bend your left knee and come forward onto your left put your weight forward onto your left foot you should feel a stretch in your right calf muscle the stretch should be comfortable. It shouldn’t be painful but you should be able to feel it stretching. You want to make sure you don’t bounce just hold it steady we’re going to hold this for 30 seconds.
How to do Flexibility Exercises
Hamstring Stretch
This exercise is a stretch for the hamstring muscle which is the back of your thigh. So what you’ll do is hang on to a chair or a counter for support for your balance and we’ll have you bring your right foot forward taking a step and place your foot on the floor. You’re going to keep your right knee straight slightly bend your back knee or your left knee and then bend forward at the waist until you feel a stretch in the back of your right thigh and once you’re feeling this stretch you want to hold the stretch no bouncing and should be a comfortable stretch we’ll hold it for 30 seconds.
Seated Exercises
Toe Raises
The first exercise is to strengthen your lower leg muscles in the front of your lower leg is called toe raises and so you’re going to sit up as tall as you can keep your feet flat on the floor and then lift your toes up in the air as far as you can. Now we’ll count out ten repetitions.
How to do Seated Heel and Toe Raises
Heel Raises
The next exercise is to strengthen your calf muscles and it’s called heel raises. So you’re going to be sitting in your chair as straight as you can with your feet flat on the floor and you’re going to raise your heels up in the air as far as you can.
Leg Raises
The next exercise is to strengthen your quadriceps or thigh muscles. If you have some cuff weights that you can wrap around your ankle and you feel comfortable using these. You can use weights if you don’t have weights or it’s too difficult to straighten your leg out with weights. Then using no weights as fine as well and so what you’re going to do with this exercise is to sit up as straight as you can you’re going to start with your knees bent and then you’re going to straighten your right leg out. So that your knee is as straight as it can go and then bend your knees. So that your foot is flat on the floor.
Knee Raises
The next exercise is to strengthen your quadriceps or thigh muscles and if you have some cuff weights that you can wrap around your ankle and you feel comfortable. Using these you can you can use weights if you don’t have weights or it’s too difficult to straighten your leg out with weights then using no weights as fine as well. So what you’re going to do with this exercise is to sit up as straight as you can you’re going to start with your knees bent and then you’re going to straighten your right leg out. So that your knee is as straight as it can go and then bend your knees so that your foot is flat on the floor.
Hip Abduction
The next exercise is to strengthen your hip flexor muscles or the muscles in the front of your hip and so again you’re going to be sitting as straight as you can. Feet flat on the floor and you’re going to raise your knee up in the air as high as you can. Now if you need a little assistance from your hand to help raise up your leg either if it’s weak or a little uncomfortable that’s fine so you could use your hand on the same side to assist your leg coming up in the air so we’ll begin with the right leg.
How to do Sitting Abductor Exercise
Upper back
This exercise is to strengthen the upper back muscles so what you want to do is start in a seated position. As straight as you can you know hold the thera-band between your hands. So there’s a little bit of tautness to begin within the band and then bring your elbows back so that you’re squeezing your shoulder blades together and you want to feel the muscles between your shoulder blades working with this exercise.
How to Stretch Your Back While Sitting
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