Ankle Stretches for Seniors and the Elderly; Heel Stand

Watch these lower body strengthening exercise videos

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

Print Friendly and PDF

1. Ankle Circles

  • This exercise improves your ankle flexibility and ability to move your ankle upward and downward.
  • This is a great warm up exercise for the lower leg and feet.

2. Hip Marching

  • This exercise will strengthen your hip flexor and thighs.
  • With correct seated posture it will also help your abdominal muscles.

3. Knee Extension

  • Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance.
  • This exercise will improve your available knee range of motion.

4. Calf Raises

  • Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain.
  • Helps pump blood up from your legs to your upper-body and brain.

5. Standing Knee Flexion

  • These knee exercises strengthens your hamstring muscles.
  • Also helps with your standing balance.

6. Side Hip Raise

  • Safely strengthens your side hip muscles to help with hip arthritis.
  • Helps maintain your lower body endurance to better walk and side step around objects.

7.Sit to Stand

  • Excellent hip exercises to maintain your leg and hip strength.
  • One of the most important exercises used daily to keep your independence and confidence.

8. Heel Stand

  • Strengthens the front part of the lower leg with ankle stretches.
  • You will become better able to raise your toes to avoid tripping.

9. Lunges

  • To strengthen your quadriceps and hips with leg toning exercises.
  • Improve your ability to get out of a chair and balance.
  • Help you with lifting chores around the house.

10. Straight Leg Raise

  • To increase your quadriceps and hip flexor strength with this leg workout.
  • To strengthen your abdominal muscles.
  • Allow you to advance your leg during walking with greater ease.

11. Partial Squats

  • Increase your hip flexibility, quadriceps strength and hip flexor strength.
  • Improve your ability to get up from a chair and walk.
  • Steady your body for better balance and safety.

12. Hip Extension

  • This exercise will help with strengthening the hip joint and muscles.
  • This will improve the ability to walk and propel yourself forward or up stairs.

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

Print Friendly and PDF

Heel Stand

Ankle stretches, including the heel stand below, is a great addition to your senior and elderly standing exercise program.

Ankle movements increase the blood flow through your legs, helping to prevent pooling. The calf muscle is the primary mover of your ankle when going up on your toes.

Your anterior tibialis muscle is located in the front of your leg which allows you to rise up on your heels.

This exercise also provides a great opportunity to practice your balance when going back on your heels.

Make sure you hold on to a chair with either one finger, one hand or both hands for safety.

As you get better at balancing on your heels, try using less and less support.

But remember to always have a chair handy for those times when the legs are a little tired.

Purpose of this exercise

  • Strengthens the front part of the lower leg.
  • You will become better able to raise your toes to avoid tripping.

How to do it:

Step 1

Heel raise starting position

  • Stand, using a chair to balance yourself

Step 2

Heel stands end move

  • Raise up on your heels.
  • Lower and repeat 10 times.

Breathing:

  • Exhale during the toe up movement phase.
  • Inhale during the toe down movement phase.

Tips:

  • Don’t lean on the chair too much.
  • Try to keep a straight body when lifting your toes.
  • If you get a cramp, stop and massage your muscle.

Take it up a notch:

  • Try holding on with just one hand, one finger, then let go completely and balance on your heels.

Leave a Comment:

7 comments
KEN PATEL says May 2, 2018

Yes…Great knowledge I get from detailing …I corrected some of my regularly exercise. …we can do some at even job time … I am at 62 years age and I want to do this type of exercise daily , so please let me know ..Is anything comp up new for this. thanks

Reply
Anonymous says March 5, 2018

Genuine relief for balance. Not 100% of course have to give time. ( long time ago nursing injury) three day’s of excercise of feet. Just what needed. Thankyou. L.f.T

Reply
Judy Stuart says September 11, 2016

129 CR 105

Reply
Kristiana says August 28, 2016

I’m three months past hip replacement surgery, anterior approach, and doing really well. I’ll show these exercises to my physical therapist and I’ll surely be able to add them to my current repertoire. I really appreciate this website.

Reply
    Doug Schrift says August 29, 2016

    Kristiana. You are welcome! Keep exercising even after your therapy is over. Make sure to practice balance exercises also for a nice finishing touch to your wonderful surgery and new hip.Good luck and God Bless!

    Reply
Sandra Houston says November 23, 2014

Have followed various sets of exercises for 2 weeks now and can see improvement in posture, balance and endurance.
Very good exercises.

Reply
    Doug Schrift says November 24, 2014

    Sandra
    Great job! It really comes down to consistency. Try to do something everyday. It is amazing what 2 weeks can do!

    Reply
Add Your Reply