DEVELOPING LOWER-BODY STRENGTH
How to Increase It
BY:KRISTIN SCHWEIZER, MPT
Lower-body exercises—which call upon hip, thigh and calf muscles—are especially important for those who do not have the energy to take a daily walk or who sit a great deal of the time. Performing these exercises at least three times weekly builds stamina and can increase confidence for performing daily tasks and getting around.Add this regimen to our upper-body strengthening ideas for an overall, yet gentle, workout. Just be sure to consult the person's physician before you introduce them.
Seated Leg Extension
Begin with your loved one seated in a firm chair, feet on the floor. If he's in a wheelchair, lock the brakes and remove the leg rests. Next, have him slowly extend one leg, straightening his knee and flexing his foot so that his toes are pulled up toward his face. Hold for five seconds, then slowly lower leg. Repeat 10 times with each leg.
Note: It is important that the torso remain still, and that leg movement is slow and controlled (versus an abrupt kicking motion). If the person can't fully straighten his knee, encourage him to extend it as far as possible.
Mini Squats
Have the person stand facing the kitchen sink, holding on with both hands. Feet should be parallel with one another, hip distance apart, with toes facing the sink. Have her slowly bend her knees, sticking her bottom out as if she were trying to sit in a chair. Next, have her squeeze her buttocks muscles and, holding the squeeze, return to the standing position. Relax the buttocks and repeat 10 times, if possible.
Heel Raises
The starting position is the same as for the mini squats-stand facing the kitchen sink, holding on with both hands, feet parallel to one another, hip distance apart, with toes facing the sink. Slowly have the person shift her weight forward, raising her heels off the floor while keeping her knees and hips straight. Next have her lower her heels slowly. Be sure she is using her leg strength to control the movement rather than depending on momentum.