9. Side Hip Raises
Safely strengthens the muscles to the side of your hips.
Helps increase your defences against hip arthritis and associated stiffness.
Increases the range of movement in the muscles to the side of the hips, helping maintain stride patterns and walking power.
Stand behind a chair, and use it to help you balance.
Raise your right leg to the side, using your left leg for balance, exhaling as you do so. Stop when you feel discomfort and hold the pose for a few seconds.
Lower the leg to the starting position, inhaling as you do so.
Repeat ten times, before doing the same for the opposite leg.
Try to keep the body straight and do not bend at the hips.
Keep your toes pointed straight out ahead.
If you are feeling confident, remove the chair or use only one hand to balance.
Encourages better balance and functional mobility.
Strengthens the quadricepes and hips to maintain your ability to walk and move from a seated position.
Increases the power of your legs, making it easier to lift objects around the house.
Stand with your feet shoulder width apart and your arms at your sides.
Step forward and exhale as you do so. Keep your upper body straight.
Slowly move your leg back into the starting position while inhaling, and repeat ten times for each leg.
Don't bend your knee too much and risk injury, make sure you are comfortable.
Gradually increase the length of the stride forward as you feel more comfortable.
Make the exercise more vigorous by turning your head slowly right, then left as you lunge.
11. Standing Knee Flexion
Helps the knees to flex, keeping them supple. This is important for maintaining your ability to bend and crouch.
Strengthens the hamstring muscle for increased leg power.
Great for increasing balance and encouraging good posture.
Stand behind a chair, using it to balance yourself.
Bend your right knee so your leg raises up at a right angle. Exhale as you do so.
Lower the leg to the starting position, while inhaling.
Repeat ten times for each leg.
Make sure you bend at the knee not at the hips. You should feel your hamstring tighten as it extends.
Try and keep your upper body as straight as possible. Use the chair as required.
If you are confident, then try the exercise without the assistance of the chair.
12. Standing Hip Extension
Strengthens the muscles that propel you forward as you walk.
Helps firm and tone your buttock muscles.
Promotes powerful walking, good balance and posture.
Stand behind a chair, using it to help you balance.
Extend your right leg backwards while keeping the knee straight.
Return to the starting position and repeat ten times for each leg.
It's important you keep your back straight during this exercise.
Keep your knee as straight as possible and only raise it to a comfortable point.
Add a 2 pound weight to your ankle for a harder work out.
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