G'day everyone welcome back to
another exercise video for those of you
new to the channel my name is Mike
physiotherapist and your seniors health and
fitness coach and what we're going to go
through today is a simple seated leg
strengthening exercise routine and it's
best for those who have trouble doing
the standing exercises so we're gonna go
through a full routine I'm not going to
use any resistance bands but if you do
have some resistance bands you can add
them in to make these exercises a little
bit more challenging and to help work
those legs a little bit better now
before we get into it make sure you do
one of the warm-up videos and if you
want a free four week exercise ebook
for seniors head over to MoreLifeHealth.com and sign up to the mailing list
okay so let's get started now sitting
back in your chair sitting up nice and
tall let's keep that stomach tight what
we're gonna do is just lift our leg up
just like this keeping it straight we're
going to be working those muscles at the
front of the leg we're gonna hold that for
five seconds and bring it down
let's do the same on the opposite leg
bringing up hold for five seconds really
squeezing those muscles at the front
five four three two one and bring it
down and let's keep that going five four
three two one
excellent work changing legs bringing it
up and five four three two one great
work bringing that down let's bring up
the other leg now hold for five seconds
five four three two one let's change
legs getting on to the other leg let's go
for five four three two one
excellent work now coming forward in
your chair sitting up nice and tall what
we're going to do is put some weight
through those thighs now or through the
legs we're gonna sit up nice and tall in
our chair we're just gonna come forward
like we're standing and then sitting
down now I know some of you doing this
exercise are gonna have trouble with
the standing so we're just working on strengthening those legs by not
standing up by putting weight through it
so let's go again coming up putting
weight through and then
coming back down let's do that again coming
forward putting weight through those
legs and sitting back down let's go
again for three more coming forward
weight through those legs coming back
down and let's go for three two more coming
forward weight through those legs
sitting back down now let's go one more
coming forward weight through those legs
sitting back down excellent work taking
a deep breath in and out okay now we're
going to do similar to what we did just
then what we're gonna do is hold on to the
chair this time we're gonna come forward
put weight through those legs equal
weight through both legs pushing through
the ground and let's go for five four
three two one
excellent job sitting down we're gonna
do that five times let's go coming
forward pushing through those legs five
four three two one sitting back down
let's go again coming forward pushing
through those legs pushing through the
ground five four three two one
and again coming forward five four three
two one coming down and again coming
forward five four three two one
excellent work let's shake out those
legs taking a deep breath in and out
okay coming forward in the chair again
sitting at the front of the chair
placing your hands on your knees we're
gonna do some resisted calf raises so
we're coming up onto those toes pushing
down with our hands and let's go for
five four three two and one excellent
work let's go again
coming up five pushing down with those
hands four three two one making sure you're up nice and high on those toes
now coming down let's go again coming up
onto those toes pushing down with your
hands up nice and high let's go five
four three two one excellent work let's
go again coming up five four three two
and one great job guys let's just do ten
of those calf raises
without pushing down so just coming up and
down good job one more up and down up and
down up and down let's go five more up
down up nice and high on those toes down
up down excellent work up down and one more
coming up and coming down excellent work
shaking out those legs taking a deep
breath in and out okay let's get back
into those leg extension exercises what
we're going to do is just sit back in
the chair straightening up that leg like
we did before holding for five seconds
bringing it down let's keep that going
coming forward squeezing the muscles at the front of the thigh holding for five
seconds coming down and let's keep going
one two three four and five excellent
work another leg one two three four
and five great job again one two three
four and five other leg following along
with me guys sitting up nice and tall
keep that stomach tight one two
three four and five excellent work one
two three four and five again one two
three four and five and last one one two
three four and five again one two three
four and five
excellent work shaking out those legs
taking a deep breath in and out
okay coming forward in your chair sitting
up nice and tall shoulders back and down
We're gonna place our hands just like this
in between our knees what we're gonna do is
squeeze those hands with our knees so
pushing into those knees we're gonna hold for
five seconds let's go five four three
two and one that's it now relax let's go again
putting those hands between the knees
what we're gonna do is push in with those
knees into the hands let's go for five
four three two and one
let's go again five four three two and one
and rest and let's go again pushing in
with those knees into the hands let's
go five four three two and one
and last one coming pushing in with
those knees into the hands five four
three two and one
excellent work shaking out those legs
taking a deep breath in and out okay so
what we did then was worked our inner
thighs now we're gonna work our outer
thighs so what we're going to do is
place our hands on the outside of our
knees now we're going to push out with
the knees whilst we're pushing in with the hands
so following along with me let's go pushing
in with the hands pushing out with
those knees let's go for five four
three two and one
excellent work relax let's go again
pushing out five four three two and one
let's go again pushing in with the hands
pushing out with those knees five four
three two and one
excellent work let's go again pushing
out five four three two and one
and last one pushing out with those knees
pushing in with the hands let's go five four
three two and one excellent work shaking
out those legs taking a deep breath in
and out
okay what we're gonna do now is lean
back in our chair we're gonna hold onto
one leg we're just gonna hold this for thirty
seconds so sitting up nice and tall
feeling the stretch and we're gonna hold this
for another twenty seconds following along with me guys relaxing into the
stretch and fifteen fourteen thirteen
twelve eleven ten nine eight seven six
five four three two and one excellent work
changing legs bringing that leg up holding
for thirty seconds following along with me
excellent work guys twenty more seconds we
got one more exercise to do after this and we're all done that's it following along and
let's go for fifteen fourteen thirteen twelve eleven ten nine eight seven six five four three two and one
great job now let's just do some shoulder some shoulder let's do some ankle rolls clockwise
following along with me and one two three four and five
excellent work let's go the other way
five four three two and one let's change legs five times
clockwise one two get that full range in
those ankles going around nice big
circles three two one let's go the other way five four three two one
It's okay if you feel a bit of clicking in those
ankles when you do those ankle circles
that is normal it's not an issue unless
you're getting pain in those ankles so
if you do get pain stop the exercise
make sure you see someone for an
assessment okay let's take a deep breath
in guys and out and we're all done
for today so there was some exercises
working your legs to help get them
stronger in a seated position now if you
do want to make them harder you can add
in some resistance bands or if you
can you can do some of those exercises
by standing up so when we're putting our
weight through our legs you can do the full
stand like we do in other exercise
videos thanks for following along guys
I'll catch you next time make sure you
head over to MoreLifeHealth.com for
your free 4 week exercise ebook if you've
got any questions you can leave a
comment in the comment box or join the
facebook support community which I'll drop a
link to in the description box below
I'll catch you next time guys thanks
for following along make sure you keep active
keep happy I'll see you next time I'll catch you then
