G'day everyone, welcome back to another
exercise video. I'm Mike, physiotherapist and
your seniors' health and fitness coach and what
I've decided we're going through today is
a seated hip routine. We're going to go through two
stretches for the hips and then we're going to go
through six strengthening exercises to keep the hips
strong and to keep them moving well. We're going to
use some resistance bands, these bands I've got over
here, for a few of the exercises. If you don't
have any of those that's fine, you can do the
exercises with your hands as I'll show you in the video. Ok
we're going to start with a warm up. Grabbing your
chair, following along with me, sitting up nice
and tall in the chair. Let's go, with some
marching on the spot just to get everything
moving and to get ready for the exercises. So
following along with me. Bringing those knees up,
nice and high. Swinging those arms as well. We're going to do
this for 30 seconds. Let's pick up the speed a
little bit. Moving those legs, moving those arms
for 15 more seconds. Let's keep going for
10  9  8  7  6  5  4  3  2  1
Taking a deep breath in and out. Ok we're
going to get into the first stretch. It's a
stretch to stretch the muscles of our glutes or
more specifically the piriformis muscle.
What we're going to do is pick up one leg, place
it over our knee. Now you've probably seen me do this stretch before
because it's a great exercise to stretch out
the muscles in your glutes. So sitting up
nice and tall, crossing that knee over. Your hands
are on your shin, your elbows resting on your
thigh. You're sitting up tall and leaning forward
into the stretch. Placing a little bit of force
downwards onto that knee, pushing it down a
little bit just to get a bit more of a stretch.
And we're going to hold this for 30 seconds. Leaning as far forward as
you feel comfortable, with your shoulders in
line with the floor, parallel to the floor, making
sure you're breathing throughout this exercise, not
holding your breath. Let's go for another 15 more
seconds and 15 14 13
12  11 10  9  8  7  6  5  4  3  2  1
Excellent work, now changing legs. Bringing that up
leg over the other knee with your hands on your
shin, your elbow on your thigh and we're pushing down
on that thigh while leaning forward keeping our
body
upright in line with the floor. Holding this for
30 seconds and you're going to feel that stretch in your
piriformis muscle or your glutes. Just along here. Lets hold it for
another 20 more seconds, maintaining that upright
posture and again remember to breathe
throughout this exercise. Let's go for
15 14 13 12 11 10 9 8 7 6 5 4 3 2
and 1. Excellent job, shaking out those legs.
Taking a deep breath in and out.
So the second stretch we're going to do now
is a groin stretch or an inner thigh stretch. What
we're going to do is sit up nice and tall in our
chair. As you can see I've moved forward in the
chair. I'm going to bring my legs out like this.
So my legs are apart, my knees are in
line with my toes and I can already feel the
stretch in my inner thighs. From this position, I'm
going to maintain that upright posture and place my
hands on my knees and what I'm doing in this position is
pushing my knees back this way on both sides. As
I'm doing this, I'm feeling the stretch increase
in my inner thighs and I'm going to hold this for
30 seconds. So following along with me, for that
30 seconds pushing outways on the knees, relaxing
into the stretch. We've got about 20 seconds to
go. Remember to maintain that upright posture, don't
lean forward and let's go for
15 14 13 12 11 10
9 8 7 6 5 4 3 2
and 1. Bringing those legs in, taking a deep breath in
and then out. Ok the first strengthening exercise
we're going to get into now after our stretches
is what's known as a hip flexion exercise.
That's basically just bringing the knee up like
this and bringing it down. It's not coming out to the
side, it's just straight up and down. We're going
do that 10 times each side. We're going to sit
up nice and tall, keeping that stomach tight. You can
place your hands on your knees. We're going to lift it
up and bring it down.
Let's go for 9 more. That's 1
2  3  4  5  6  7  8
last one, 9. Great job. Taking a deep breath in
and out. Lets do the same thing on the other
leg, going for 10 repetitions. Let's go and 1
straight up and down, 2 3 maintain that upright
posture, 4, keeping your stomach tight, 5 6
7  8  9
and last one 10. Excellent work .Taking a deep
breath in
and out. Now we're going to get into the next
exercise. We're going to bring one leg out in
front just like this and we're keeping it straight
throughout this exercise. We're maintaining that
upright posture while our leg is straight and we're
lifting it up off the floor about 20 to 30
centimetres and bringing it down. We're going to do
that for 10 repetitions. Following along with me.
Let's go and
1  2  3  4
5  6  7  8  9
last one 10. Excellent work. Bringing that leg in.
Changing legs. Again, we are going to go for 10
repetitions. Keeping your legs straight, toes
facing the roof. Let's go for 10.
10  9  8  7
6  5  4  3  2
and last one, 1. Excellent work. Taking a deep breath
in
and out. Now we're going to work the muscles of our
inner thighs. We're going to keep our hands in this clenched
fist position just like this. So together like this
placed in between the knees and what we're
going to do is push our knees in towards our
fist. So it looks just like this. Pushing for five
seconds, pushing on those fists with your knees and
5 4 3 2 1 and relaxing. So I'm pushing my knees in towards
my fist. Holding that for five seconds and then
relaxing. Let's do that for five times for five
seconds. Let's go, following along with me. Pushing
those knees in. Maintaining that upright posture.
Let's go for 5  4  3  2  1 and relaxing. Again
pushing in for 5  4  3  2  1. Excellent
work. Again relaxing and again pushing in for
5  4  3  2 1 and relaxing. Let's go for two more.
Pushing in for 5  4 3  2 and one. Relaxing
and last one and pushing in for
5  4  3  2 1. Excellent work. Shaking out those arms.
Taking a deep breath in and out. Now we're going to do
a similar exercise but this time we're pushing out ways on
our hands. So we're facing our hands on the outside
of our knees and this time we're pushing out. While
I'm pushing out with my knees, I'm pushing in with my
hands and we go for 5  4 3  2  1 and now we relax. Now
you're going to follow along with me. With this
exercise we're pushing in with our hands and out with our knees.
Let's go for
5  4  3  2  1. Excellent work, have a little
rest. Let's go again and
5  4  3  2  1. Have a little rest
and let's go for 5  4  3  2
1. Two to go. Having a little rest and pushing out with
our knees, in with the hands for 5 4 3 2 1 and last
one. Let's go. 5 4 3 2 1
Excellent job guys. Shaking out those legs, taking a deep
breath in and out. So we just worked the inner thighs
then, when we were pushing out we worked the outer thighs.
Now we're going to get onto another exercise.
We're going to do similar exercises but we're going
to add in the resistance band. Now if you don't
have a resistance band that's fine, just keep doing
the movements without the resistance band but if you
do have a resistance band then follow along with
me. I'm going to place the resistance band on the
floor underneath my shoe. I'm going to wrap it around
my hands to get a little bit of resistance in it
or a bit more resistance and I'm going to lift my leg up.
And while I'm in this position I'm just
going to push down like this. We're going to do this 10
times. Let's go. So my legs bent, pushing out to
straight. That's 1  2  3  and as I said, if
you don't have a resistance band just do this
movement while sitting upright and the next time
if you do buy a resistance band you can keep
going. Ok we've got 5 more to go.
5  4  3
2 and last one, 1. Excellent work, taking a deep breath
in
and out. Changing legs. Again putting it under
that foot, wrapping it around the hands to get that
resistance in to a resistance that you feel is
going to cause a bit of force but not too hard
and then we're going to lift that leg up, bending the
knee and now we're going to push it out. Let's go for
10 and 1
2
3
4
5
6  7 8
9 and last one 10. Excellent work. Taking a
deep breath in and out.
Ok now we're going to get into the second exercise
with the resistance bands. We're going to place the
resistance band under our thighs, our knees are about
shoulder with apart in line with our feet. We're
wrapping the resistance band around the legs,
just like this. I'm going to tie it into a small
knot just once over and I'm going to hold on to that
with one hand. Then what I'm going to do is just
bring my legs out like this and while I'm doing
that, I'm strengthening the muscles of the outer
thighs and then I'm coming back in nice and controlled.
So it's a slow movement coming out, sitting
upright and then coming in. Let's do that for
10 repetitions. Following along with me. If you don't have the
resistance band, just doing the movement. Let's
go. 1 and in, 2 and in,
3 and in, making sure those knees are inline with
the toes the whole time. 4 and in, 5 and in,
maintain that upright posture, 6 and in, 7
and in, nice and controlled, 8 and in, two to go.
9 and in, and last one, 10 and in. Excellent work,
taking a deep breath in and out. Now we're going to
get into the the last exercise for today. We're going to do a
resistant hip flexion exercise. What I'm
going to do is put the resistance band underneath
my foot. Just making sure it's nice and secure.
I'm then going to wrap the opposite side around
my leg, just like this. Ok and then I'm going to lock it
in with my hand so it's like this. And what I'm going
to do is check the resistance to see if it's tight
enough by lifting up. That's about right. So if it's too
loose, add a bit more resistance. If it's too hard
loosen it up a little bit. What we're going to do
is just lift that leg straight up like this
and then bringing it down. We've got the resistance now
with the resistance band. Ok let's go for 10
and 10, maintaining that upright posture, 9
8  7
6  5  4  3
two to go
2 and last one, 1. Excellent work. Taking the
resistance band out. Taking a deep breath in
and then out. Ok we're going to do the same on the
opposite leg. Placing the resistance band
underneath the foot, making sure it's secure. Wrapping
it around the leg just like this and then we're
going to lock it in with that hand, checking to see
if the resistance is enough, that's about right for
me, again loosening it up or tightening it if you
need to. Let's go for 10 repetitions. Sitting upright,
following along with me, let's go.
10  9  8  7
6  5 4 3 2
and last one, 1. Excellent job. Taking that resistance
band out. Taking a deep breath in and out.
And we're all done for today guys. That was
a seated hip routine or hip exercises to help
strengthen and stretch that hip. If you want to see
more weekly videos, 'like' the facebook page and
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catch you next time.
