Hip Exercises For Seniors And The Elderly
Sit to Stand
Hip exercises for seniors and the elderly, including the sit to stand exercise, are essential in preventing disability and loss of independence in the elderly.
It is an exercise that can be done anywhere you have a chair handy. The ability to stand up from a chair can make all the difference in the world for building confidence and a positive mindset.
If you could only do one exercise a day for your leg strength and to preserve your mobility, this would be it. It is that important. After all, the ability to get out of bed, out of a chair, up from the toilet, is very handy.
Purpose of this exercise
Excellent exercise to maintain your leg and hip strength. One of the most important exercises used daily to keep your independence and confidence.
Begin by standing with a chair behind you, your knees just in front of the seat.
Lean forward as you bend your knees and lower yourself towards the chair as if attempting to sit. Before you touch the chair, pause then stand back up to a full upright position. Repeat 10 times.
Inhale during the upward movement phase. Exhale during the downward movement phase.
Bend from the hips. Use a walker for support if you need it. Place your hands on your knees for support if needed. If this exercise is still too difficult, sit all the way down, then stand back up. Lift up your rib cage and stand tall.
Take it up a notch
Use hand weights to increase the workout. Try 2 to 5 pounds in each hand, hold them across your chest.
How to do Sit to Stand
More Lower Body Strengthening
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- 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.
- 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.
- These knee exercises strengthens your hamstring muscles.
- Also helps with your standing balance.
- 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.
- 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.
- 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.
Resources Family Caregivers https://www.cdc.gov/steadi/pdf/STEADI-CaregiverBrochure.pdf