Lower Extremity Strengthening Exercises – Sitting. Do repetitions of each exercise times a day. A. Ankle Pumps. 1. Sit with feet flat on the floor. 2. Pull toes up and then return to the floor. A. B. Heel Raises – Sitting B. 1. Sit with feet flat on the floor. 2. Lift heels off the floor, up and down. C. Hip Flexion – Sitting. 1.
ACTIVE LEG RANGE OF MOTION: SITTING. This exercise program has been designed for you by your physical therapist. Do only the exercises marked. Do them slowly and smoothly on a firm surface. Never hold your breath while doing your exercises, as it …
5 exercises with step-by-step instructions. Do these exercises while you are sitting to help strengthen your lower body. For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. As you get stronger, work up to 2 sets of 15 reps 3 times a day.
Active Leg Range of Motion Exercises: Sitting. Do these exercises _____ times, _____ times a day. Do only the exercises checked. Sit up with your feet on the floor. Leg Extensions. Straighten your knee. Hold for 5 to 10 seconds. Slowly lower your leg then repeat. Marching. Keep your knee bent and lift your knee up.
Seated Leg Exercises Instructions: Do these 4 exercises for 30 seconds each, followed by 30 seconds of active rest (gray box). Repeat this up to 4 rounds. How often: Changes: Exercises 1 to 4: 1. Left Kick Outs. 2. Seated Marches. 3. Right Kick Outs. 4. Alternating Side Steps. Active Rest: Heel Raises. Toe Raises. Watch video. Use QR code or ...
There are 9 exercises in this section to help improve your strength, flexibility and endurance. Try to complete them all, unless instructed by your Chair Based Exercise Leader. If you choose to do the exercises throughout the day, do a little march …
Sitting Knee Extension. Sit in a chair or on the edge of the bed with knees bent and feet underneath you. Straighten one leg as much as you can. Hold for 5 seconds. Slowly lower leg. Repeat ____ times. Change legs and repeat ____ times.
Quad Exercises • Sit in a chair with your back straight. • Straighten your leg and tighten (flex) the muscle on the front of the thigh. • Keep the back of your leg on the chair. • Hold for seconds. • Slowly lower your foot to the floor. • Repeat times. • Repeat with the other leg.
These exercises are designed to increase your muscle mass and calories burned at work, home or any other location where you have been seated for a while. To start, do each exercise 5 to 10 times, repeating 1 or 2 times per week.
Exercise 2. Pull your toes up, tighten your thigh muscle and straighten your knee. Hold for approximately 5 seconds and then slowly relax your leg. Repeat times on each leg.