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Practice English Speaking&Listening with: Seated Leg Exercises For Seniors | Seniors' Chair Exercises

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G'day everyone welcome back to another exercise video for those of you

new to the channel my name is Mike physiotherapist and your seniors health and

fitness coach and what we're going to go through today is a simple seated leg

strengthening exercise routine and it's best for those who have trouble doing

the standing exercises so we're gonna go through a full routine I'm not going to

use any resistance bands but if you do have some resistance bands you can add

them in to make these exercises a little bit more challenging and to help work

those legs a little bit better now before we get into it make sure you do

one of the warm-up videos and if you want a free four week exercise ebook

for seniors head over to MoreLifeHealth.com and sign up to the mailing list

okay so let's get started now sitting back in your chair sitting up nice and

tall let's keep that stomach tight what we're gonna do is just lift our leg up

just like this keeping it straight we're going to be working those muscles at the

front of the leg we're gonna hold that for five seconds and bring it down

let's do the same on the opposite leg bringing up hold for five seconds really

squeezing those muscles at the front five four three two one and bring it

down and let's keep that going five four three two one

excellent work changing legs bringing it up and five four three two one great

work bringing that down let's bring up the other leg now hold for five seconds

five four three two one let's change legs getting on to the other leg let's go

for five four three two one excellent work now coming forward in

your chair sitting up nice and tall what we're going to do is put some weight

through those thighs now or through the legs we're gonna sit up nice and tall in

our chair we're just gonna come forward like we're standing and then sitting

down now I know some of you doing this exercise are gonna have trouble with

the standing so we're just working on strengthening those legs by not

standing up by putting weight through it so let's go again coming up putting

weight through and then coming back down let's do that again coming

forward putting weight through those legs and sitting back down let's go

again for three more coming forward weight through those legs coming back

down and let's go for three two more coming forward weight through those legs

sitting back down now let's go one more coming forward weight through those legs

sitting back down excellent work taking a deep breath in and out okay now we're

going to do similar to what we did just then what we're gonna do is hold on to the

chair this time we're gonna come forward put weight through those legs equal

weight through both legs pushing through the ground and let's go for five four

three two one excellent job sitting down we're gonna

do that five times let's go coming forward pushing through those legs five

four three two one sitting back down let's go again coming forward pushing

through those legs pushing through the ground five four three two one

and again coming forward five four three two one coming down and again coming

forward five four three two one excellent work let's shake out those

legs taking a deep breath in and out okay coming forward in the chair again

sitting at the front of the chair placing your hands on your knees we're

gonna do some resisted calf raises so we're coming up onto those toes pushing

down with our hands and let's go for five four three two and one excellent

work let's go again coming up five pushing down with those

hands four three two one making sure you're up nice and high on those toes

now coming down let's go again coming up onto those toes pushing down with your

hands up nice and high let's go five four three two one excellent work let's

go again coming up five four three two and one great job guys let's just do ten

of those calf raises without pushing down so just coming up and

down good job one more up and down up and down up and down let's go five more up

down up nice and high on those toes down up down excellent work up down and one more

coming up and coming down excellent work shaking out those legs taking a deep

breath in and out okay let's get back into those leg extension exercises what

we're going to do is just sit back in the chair straightening up that leg like

we did before holding for five seconds bringing it down let's keep that going

coming forward squeezing the muscles at the front of the thigh holding for five

seconds coming down and let's keep going one two three four and five excellent

work another leg one two three four and five great job again one two three

four and five other leg following along with me guys sitting up nice and tall

keep that stomach tight one two three four and five excellent work one

two three four and five again one two three four and five and last one one two

three four and five again one two three four and five

excellent work shaking out those legs taking a deep breath in and out

okay coming forward in your chair sitting up nice and tall shoulders back and down

We're gonna place our hands just like this in between our knees what we're gonna do is

squeeze those hands with our knees so pushing into those knees we're gonna hold for

five seconds let's go five four three two and one that's it now relax let's go again

putting those hands between the knees what we're gonna do is push in with those

knees into the hands let's go for five four three two and one

let's go again five four three two and one and rest and let's go again pushing in

with those knees into the hands let's go five four three two and one

and last one coming pushing in with those knees into the hands five four

three two and one excellent work shaking out those legs

taking a deep breath in and out okay so what we did then was worked our inner

thighs now we're gonna work our outer thighs so what we're going to do is

place our hands on the outside of our knees now we're going to push out with

the knees whilst we're pushing in with the hands so following along with me let's go pushing

in with the hands pushing out with those knees let's go for five four

three two and one excellent work relax let's go again

pushing out five four three two and one let's go again pushing in with the hands

pushing out with those knees five four three two and one

excellent work let's go again pushing out five four three two and one

and last one pushing out with those knees pushing in with the hands let's go five four

three two and one excellent work shaking out those legs taking a deep breath in

and out okay what we're gonna do now is lean

back in our chair we're gonna hold onto one leg we're just gonna hold this for thirty

seconds so sitting up nice and tall feeling the stretch and we're gonna hold this

for another twenty seconds following along with me guys relaxing into the

stretch and fifteen fourteen thirteen twelve eleven ten nine eight seven six

five four three two and one excellent work changing legs bringing that leg up holding

for thirty seconds following along with me excellent work guys twenty more seconds we

got one more exercise to do after this and we're all done that's it following along and

let's go for fifteen fourteen thirteen twelve eleven ten nine eight seven six five four three two and one

great job now let's just do some shoulder some shoulder let's do some ankle rolls clockwise

following along with me and one two three four and five excellent work let's go the other way

five four three two and one let's change legs five times clockwise one two get that full range in

those ankles going around nice big circles three two one let's go the other way five four three two one

It's okay if you feel a bit of clicking in those ankles when you do those ankle circles

that is normal it's not an issue unless you're getting pain in those ankles so

if you do get pain stop the exercise make sure you see someone for an

assessment okay let's take a deep breath in guys and out and we're all done

for today so there was some exercises working your legs to help get them

stronger in a seated position now if you do want to make them harder you can add

in some resistance bands or if you can you can do some of those exercises

by standing up so when we're putting our weight through our legs you can do the full

stand like we do in other exercise videos thanks for following along guys

I'll catch you next time make sure you head over to MoreLifeHealth.com for

your free 4 week exercise ebook if you've got any questions you can leave a

comment in the comment box or join the facebook support community which I'll drop a

link to in the description box below I'll catch you next time guys thanks

for following along make sure you keep active keep happy I'll see you next time I'll catch you then

The Description of Seated Leg Exercises For Seniors | Seniors' Chair Exercises