Another quadricep exercise if you have arthritis.

The most common search term that lands a person at my blog usually incorporates the words quadricep exercise and arthritis.  I have already covered the topic here  but I thought I would explain another exercise that you can do to strengthen your quadriceps if you have arthritis in your knees.

This is not only for those with arthritis, if you still find wall squats difficult for any reason then this might be a good substitute.  This exercise does need a piece of equipment, a resistance band. Now you can get various different types of resistance bands, if you have any problems with your wrists I recommend you get ones with a handle.

Here are some examples of what you could use (not price checked)  Fitness-MAD studio Pro Safety Resistance Tube  or Perfect Fitess Resistance Band system  or USA Pro Body Bands (no handles).

As this exercise is for a large muscle group I recommend you get one of the heavier resistance bands.

I will be doing some more articles using resistance bands as they really are perfect for throwing in your bag and taking with you for a walk around the park.

Leg Press using resistance band

  1. Sit on a bench/chair, bend your left knee, and lift your foot from the ground. You can lean back slightly during the exercise but be careful that your don’t slump with rounded shoulders.
  2. Wrap the center of the resistance band around your left foot and hold both ends of the band in your hands.  Your hands should be  either side of your body at about waist level. Your toes should be pointed down at a slight angle.
  3.  Pushing out  with your foot straighten your  left leg out in front of your body and stop just before locking your knee.
  4. Bend your knee slowly to return slowly to your starting position.
  5. Do 5 repetitions and change leg.

Remember to do this exercise slowly to get the full benefit, there should always be tension in the band.

Once you are comfortable doing 5 repetitions on each leg then increase the number of repetitions you do.

Before starting any new exercise program please check with your doctor and clear any exercise changes with them.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.

Do you have difficulties getting out of a chair?

The ability to stand up from a chair is a key skill to maintain independence and mobility. As you get older you lose strength in the hip and knee extensors which are the muscles that help straighten our legs. In this blog I am first going to discuss how to get out of a chair safely before going on to describe some exercises to strengthen the legs.

How to stand up safely

  1. Move your bottom to the edge of the chair.
  2. Place both feet  flat on the floor.
  3. Place both hands on the arm rests of the chair. If there are no arm rests, then place both hands on the edge of the chair.
  4. Lean forward so that your nose is over your toes.
  5. Push down through your arms as you help unload your weight off the chair.
  6. As you are pushing down through your arms, begin straightening your legs.
  7. Let go of the chair and finish straightening your legs

To be able to stand up from a chair without assistance requires strong leg muscles. The following exercises practiced a few times a week will help impove your ability to stand from your chair. Before doing the exercises march in place in your chair for a couple of minutes, this will help restore mobility to the hip joint and also warm up the leg muscles.

Seated Leg extensions (can aggravate osteoarthritis)

  1. Sit on chair with feet flat infront of you, palms holding chair edge at sides or front. 
  2. Keeping left foot on floor and upper body still, slowly extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts 
  3. Bend knee to lower right leg back to floor.
  4. Repeat 10 times and then change legs. 

Standing Gluteal Kick backs

  1. Stand behind a high backed chair holding on the back for balance. Avoid leaning forward during the exercise.
  2. Lift one leg behind you keeping the raised leg straight but have a slight bend in the leg you are standing on. Hold for a count of 5.
  3. Slowly lower leg.
  4. Repeat 10 times and then change legs.

Seated Calf raises

  1. Start by sitting upright in a high backed chair with your back straight and your legs bent so that your feet are flat on the floor.
  2. Press your legs upward so that your heels are off the ground and only your toes and the balls of the top of your foot are still in contact with the floor.
  3. Hold at the top of the movement for two seconds, and slowly lower back down.
  4. Repeat 10 times.

Sit to Stand

  1. Sit in a high backed chair and slide forward as far as possible
  2. Move your feet back so your heels are lined up with the front edge of the chair.
  3. Use your bottom and legs to stand up. Try only to use your hands on the chair for balance if necessary. If this is too difficult then you can put some cushions to raise the level of the seat.
  4. Repeat 5 times. If possible practice this exercise daily.

These exercises will not only help you stand from a chair unassisted but also improve your ability to walk up and down stairs, reach for something on a high shelf and improve your balance.

If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over-50s This will open a new browser window.

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