Basic Lower Extremity Exercises: In Sitting
Here’s a quick and easy Home Exercise Program of all of my go-to Seated Lower Extremity Exercises that I prescribe to seniors in the LTC & ALF settings!
Kickouts / LAQs / Knee Extension
Activates the Quadriceps, important for maintaining the standing position.
Clamshells / Butterflies / Hip Abduction
Target the Hip Abductors going out & Adductors coming in, important for balance in stance.
Seated Heel Raises / Heel Lifts / Plantarflexion
Targets the Gastrocnemius & Soleus of the calf, important for propulsion & deceleration in gait as well as pumping blood back up to your heart.
Seated Marches / Knee Lifts / Hip Flexion
Targets the Hip Flexors, mimics the reciprocal motion necessary for ambulation & activates the necessary musculature for foot clearance.
Seated Sidesteps / Step Outs
Target the Hip Flexors & Abductors Going Out, As Well as the Adductors coming in. A more functional movement involving the lower extremity musculature important for balance.
Give these Lower Extremity exercises a try! The easiest way to maintain your mobility & independence is to stay active! Implementing a few sets of these key exercises throughout your day could have a huge impact on your level of function!
Share these exercises with a senior in your life!
