EXERCISE FOR STRENGTH PART III

From Marian Eure,
Your Guide to Senior Health

Knee Extension
Strengthens muscles in front of thigh and shin. Use ankle weights, if you are ready to. Sit in a chair, with your back resting against the back of the chair. If your feet are flat on the floor in this position, you should place a rolled-up towel under your knees to lift them up. Only the balls of your feet and your toes should be resting on the floor. Rest your hands on your thighs or on the sides of the chair. Take 3 seconds to extend your right leg in front of you, parallel to the floor, until your knee is straight. With your right leg in this position, flex your foot so that your toes are pointing toward your head; hold your foot in this position for 1 to 2 seconds. Take 3 seconds to lower your right leg back to the starting position, so that the ball of your foot rests on the floor again. Repeat with left leg. Alternate legs, until you have done the exercise 8 to 15 times with each leg. Rest; then do another set of 8 to 15 alternating repetitions.
Summary:
Sit in chair. Put rolled towel under knees, if needed.
Slowly extend one leg as straight as possible.
Hold position and flex foot to point toes toward head.
Slowly lower leg back down.
Repeat with other leg.

Hip Extension
Do hip extension as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.
Summary:
Stand 12 to 18 inches from table.
Bend at hip; hold onto table.
Slowly lift one leg straight backwards.
Hold position.
Slowly lower leg.
Repeat with other leg.
Add modifications as you progress.

Side Leg Raise
Strengthens muscles at sides of hips and thighs. Use ankle weights, if you are ready to. Stand up straight, directly behind a table or chair, feet slightly apart. Hold onto the table to help keep your balance. Take 3 seconds to lift your right leg 6 to 12 inches out to the side. Keep your back and both legs straight. Don’t point your toes outward; keep them facing forward. Hold the position for 1 second. Take 3 seconds to lower your leg back to the staring position. Repeat with left leg. Alternate legs, until you have repeated the exercise 8 to 15 times with each leg. Rest; do another set of 8 to 15 alternating repetitions.
Summary:
Stand straight, directly behind table, feet slightly apart.
Hold table for balance.
Slowly lift one leg to side, 6-12 inches.
Hold position.
Slowly lower leg.
Repeat with other leg.
Back and both knees are straight throughout exercise.