Leg Strengthening Exercises For Seniors - Decrease Knee Pain | More Life Health

dang guys microjig here from all up health calm what we're going to go through today is a lower body strengthening workout to help you work all those muscles in your lower limbs so if you get knee pain or you're finding it's harder to stand up then this is the workout for you by performing this exercise you're gonna get your legs stronger and you'll feel it's much easier to be standing up you'll also notice your pain is decreasing doing everything properly you are much stronger in your lower limbs and you think feel your balance is picked up you're just going to find you're walking a lot easier everything will feel a lot easier for you so this is the best workout out there for working your lower limb so follow along with me before you get started I want you to watch my video on how to squat properly I also want you to watch the video on how to stand up properly as well okay so make sure you got your chair like this one I've got here we've got about seven exercises to do during this session and a targets a whole of the lower body from the glutes all the way down to the ankles so follow along with me let's get started we're going to start as we always do marching on the spot moving those arms moving those legs getting everything moving following along with me big smile on the face remember it's always good to move up so warm up before doing any exercise okay so getting moving just some more exercises to wake those muscles up to lubricate the joints just to get ourselves ready for the exercises and you will find you'll get more out of the workout and you'll find it's a lot easier as well so follow along with me let's go for another ten more seconds ten nine eight seven six five four three two one great work guys take a deep breath in and out okay we're going to take a seat on our chair we're just going to run out joints through a bit of mobility work by mobility I mean we're just going to run out joints through just so you know walk not we're going to start with some anchor rolls okay Sabrina you laid out we're just going to do some circles like this so just moving it around that's it nice big circles I'm going to go the other way let's get five circles four three two one let's change legs right leg moving around or if you did the left of the right leg now you into the left leg follow along with me sitting up nice and tall then we're going to do the other leg moving it around so the other way not on the leg moving around follow along with me we're gonna bring it back we're gonna straighten up our knee you get into the other knee that's it just to get those lower leg muscles working woken up groaning into a few of them now we're going to do some more marching just moving those legs let's go for another five seconds five four three two one great job take a deep breath in and out alright now we're going to get into the first exercise what we're going to do we're going to stand up and we're going to be doing the squat so as I mentioned at the start of the video make sure you watch you watch the how to squat video because a squat is a very important exercise that works all the muscles in our legs okay so it's a good exercise to perform it to make sure you're doing correctly you said will show up over and over again in the exercise programs that we do okay so how we always do the squat we're gonna hold on to the chair we're not going to come forward we're going to hinge at the hip so we're going to sit down like this so we're going to come up we're going to do this 10 times follow up with me let's go ten nine eight grab it guys seven six five four three two and what's one and one great work take a deep breath in and now now we're going to get on to our hip hip options which is our leg swings out to the side so in place a chair in front I'm just going to bring my leg out to the front my toes are always going to face forward they're not going to face out to the side they're facing forward we're gonna do this ten times let's go follow along with me nine eight seven six five four three two and one great work guys you're on to the other leg ten nine eight seven six five four three two and one we're going to take a deep breath in and now now we're going to take a seat in the chair we're going to get into the sit to stand exercise which is another great exercise to be working all those muscles in our legs okay so how we do this I have explained this in the sit to stand video so make sure you watch this for everybody hands across our chest we're gonna stand up you know do this ten times let's go ten if you need to hold onto the chair bottom switch at nine two hands or one hand whichever you feel most comfortable with eight seven six five four three let's go two more two and last one and one great job taking a deep breath in and out okay now we're gonna get back into the hip so strengthen those glutes okay glutes are a very important muscle to strengthen both strengthen our glutes you also are taking a lot of strain off those knees okay so how we're going to do this exercise we're going to sit up nice and tall holding onto the chair I'm just going to be my legs straight back like this you can rest it on the floor like I'm doing my leg is straight and then I'm going to bring it forward I count getting through this ten times let's go to ten facing the way you're going nine eight seven six five four three two and last one one great job now we're gonna head on to the other leg standing up nice and tall kick that's starting nice and tight ten you're gonna feel it in your glutes like bleep some man your buttocks eight seven six cake follow along with me five four three two and last one one great job guys take a deep breath in you're all doing really well and out okay now we're going to get to an exercise known as good mornings I can't tell you why they're called good mornings she probably looked that up who named them good mornings so what this is going to strengthen is our hamstrings which is another muscle that stabilizes our needs and so how and also strengthens our lower back how we're going to do this we're going to stand up nice and tall our arms are going to be by our side like this we're going to keep our legs tight slight bend in the knees I'm going to look the way I'm going I'm going to come forward and then I'm going to come up you're going to feel that your nose hamstrings the back of the legs okay let's go ten times ten nine face away you're going eight seven six five keep going guys four three two and that's one one we're gonna come up we're going to take a deep breath in and out okay we're gonna head up to the next exercise now which is working the cards or the back of the lower legs we're going to stand holding onto the chair we're going to stand up nice and tall going to come straight up onto the toes we're not going to come forward just straight up onto the toes and down let's go ten times ten nine eight seven six five four three two and one great job now we're going to take a seat in the chair and what we're going to work on now is strengthening in front of those legs so we're going to sit about halfway through the cheek and link back if you want to I'm going to sit up just to work that stomach a bit more and we're going to take the leg out straight in front of us nice slow control we're going to bring it down into the same with the other leg and then we're gonna bring it dance we're gonna do with ten times each leg let's go one and one so keeping that leg nice and straight or getting nice and straight if you do get any pain you don't need to go as far we can work up to that as your legs get stronger back you follow along with me okay so lifting that leg up keeping it straight and let's keep going I've got about another five each leg following along with me you're all doing a great job and they've got a few more exercises to do after this so let's keep going follow along with me keeping that leg strong you will start to feel it in the front of those legs we're going to do three more each side so three three to two and last one one and one great job take a deep breath in and out so there we've targeted all the muscles in our lower legs now we're going to finish it off for the stretch of the back of the legs and also a stretch of the lower back so how we're going to start with the stretch of the back of the legs we're going to sit in the chair we're going to reach down as far as we feel we're capable of we're gonna hold this for 30 seconds let's go if you can touch your toes touch your toes you're keeping your foot up towards you and you're gonna hold this stretch let's go for another 20 seconds 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 we're going to change legs same thing I'm bringing my leg out keep my leg straight bring my toes towards me then I'm coming forward and sliding my hand down my leg as far as I feel comfortable feeling the stretch in my back of my leg ok so far with me holding on to the stretch and you can't touch your toes touch your toes by stretching the muscles in our legs as well it also takes a strain off the knees it's always good to stretch everything out to work on our flexibility so tight for like 20 seconds 20 19 18 17 16 15 14 13 12 11 10 10 more seconds guys boy I want to do the stretch let's keep going another 5 seconds 5 4 3 2 1 great job guys take a deep breath in and now we're gonna finish up with one last stretch we're gonna stand up I'm gonna tell my chair around you're not gonna be holding on to the chair I'm gonna place the hands and the smaller my back with my fingers facing down just like this and I'm going to lean back into this stretch this is one of my favorite stretches because we do spend a lot of time in that forward position so it's always good to relieve a lot of that stress and the lower back we're gonna hold this for another 20 seconds so making sure you're feeling the stretch and you're leaning into it just like I'm doing big smile on the face because we love this stretch we have finished the exercise session let's go for another 10 more seconds 10 9 8 7 6 5 4 3 2 and 1 and we're all the time we're gonna take a deep breath in and out and there we have it a lower limb strengthening session which will help take the strain off your knees if you do get arthritis will also strengthen all those muscles in your legs which I mean it'd be a lot easier for you to stand up and find everything a lot easier around the house doing the stairs you'll find you're walking easier when you're outdoors with your friends everything will be a lot easier so stay consistent with this exercise session if you have found it a weakness again if you've got any questions shoot me an email at Mike and wall I felt calm or you right any comments in the comment box below if you like this video subscribe to the channel and head over to my life health comm for more thanks for firing on guys I'll catch you next time [Music]

Channel: More Life Health Seniors

Views: 848,014

Rating: 4.85606 out of 5

Keywords: Seniors Exercises, Exercises for arthritis, Exercises for elderly, Knee strengthening exercises for Seniors, Best exercises for seniors, knee exercises for seniors, leg exercises for seniors, leg exercises for elderly, exercises for elderly, elderly, exercises for knee pain seniors, hip exercises, hip exercises for seniors, knee exercises, leg exercises, seniors, more life health seniors, senior knee exercises, senior knee strengthening exercises, senior exercises for knee pain

Id: l7L5KUIHnic

Length: 13min 40sec (820 seconds)

Published: Sat Jul 15 2017