Leg raises while sitting, bridge exercises, clam movements... will help the hips of the elderly to be stable, healthy, and perform daily activities well.
The hips are controlled by powerful, power-generating muscles in the legs, glutes, quadriceps, hamstrings, and hip flexors. Weak or unstable hips put the hips, knees, sacrum, and lumbar spine at risk for injury, pain, weakness, and reduced mobility. Hip exercises for seniors focus on strengthening these important muscle groups, providing the body with a solid foundation for movement. In addition, hip exercises also help seniors reduce pain and stiffness caused by arthritis and other joint conditions; reduce the risk of falls; and maintain strength and daily mobility.
Leg lift while sitting
Weak hip flexors make it difficult to walk, shortening the time it takes to walk and slowing down the speed of movement. Difficulty raising the leg also leads to dragging the leg, increasing the risk of tripping and falling. Seated leg raises strengthen the hip flexors responsible for raising the leg, helping the practitioner raise the leg when walking and climbing stairs.
To perform the exercise, sit in a sturdy chair with your knees bent and your feet flat on the floor; lift one leg, bringing your knee close to your chest; hold for a second, then lower; repeat with the other leg. Alternate between legs 10 times, doing 3 sets per leg.
Exercises to strengthen the hips will help older adults move easily in daily activities. Photo: Freepik
Bridge Exercise
Bridges improve leg stability by strengthening the hips and glutes. To do them, lie on your back with your legs up (knees bent and feet flat on the floor); squeeze your glutes to lift your hips; keep your back flat, not arched. Hold for 3 seconds, then lower your hips back down. Repeat 10 times, rest, and do two more sets.
Clam Pose
This exercise strengthens the glutes, which support and stabilize the pelvis, and improves balance while standing. Lie on your back with your feet propped up like a bridge; place a resistance band around your thighs for support; lower your right knee to the side; hold for three seconds, then return your knee to the starting position. Repeat 10 times for three sets.
For added difficulty, lie on your side with your knees bent. Stack your knees and ankles, still using the resistance band around your thighs; keep your ankles together and lift your knees toward the ceiling. However, do not let your body or hips roll backward. Hold for 3 seconds and then return to the starting position.
Back kick
Another advanced hip exercise that strengthens the glutes is the leg kick, which improves core strength to support the spine and take pressure off the hips. To perform this exercise, stand in front of a wall, table, or chair for support, and with your legs straight, kick one leg back. Don’t bend your knee or let your back arch; hold for a second, then return to the starting position. Repeat with the other leg and do 10 reps; 3 sets.
Side kick
Side kicks improve mobility when you step to the side, get in and out of a car, or make other lateral movements. To do them, stand in front of a wall, table, or chair for support. Keeping your legs straight, kick one leg out to the side; keep your body upright, without leaning. Hold for a second, then return to the starting position. Repeat this movement 10 times with each leg for 3 sets.
Sit down - stand up
The sit-up-stand exercise is similar to the squat, except that a chair is used to protect the knees. This hip exercise improves the ability to squat safely, preventing falls when using the toilet, cleaning, or doing movements that require bending the knees and hips.
To do it, sit on a firm chair (a soft chair or couch will be more difficult to stand up on), and lean forward so that your nose is in line with your toes. Use your legs to push your body off the chair; try not to use your arms for support. Squeeze your upper glutes to fully extend your hips after standing up. Hold for a second, then push your hips back and slowly lower yourself back down onto the chair (don’t flop down). Repeat 10 times for 3 sets.
The hip exercises for seniors listed above can be done safely and easily at home. However, if you find any exercise causing pain, skip it and try another one. If you experience symptoms such as: inability to move your leg or hip; hip pain due to injury; signs of infection such as fever, rash or chills; deformed joints... or any other unusual symptoms, you should see a doctor for examination.
As You Wish ( According to Very Well Health )
Source link
Comment (0)