Why Strengthening Matters
Performing regular strengthening exercises for seniors is crucial for maintaining or improving functional movements such as walking, going up and down stairs, and performing household chores. In this part of the series, we’ll focus on the lower body because having proper lower body strength is vital for all activities.
Without strength and conditioning training, the body can decline rapidly with old age and our goal at NLPT is to promote physical therapy for seniors and prevent health decline and give back as much independence as possible to our geriatric community!
Strengthening Exercises You Can Do Now
Here are some tips for each exercise:
*Note: Hold for 2 seconds at the top of each movement for better muscle activation*
**Always go at a consistent pace, not too fast, but not too slow**
1. Glute bridges – make sure feet are shoulder width apart and perform full reps (when the spine is neutral or in a straight line).
2. Standing hip abduction – focus on keeping the trunk upright and not leaning it too much one way.
3. Standing Hamstring curls – keep your trunk upright and don’t lean too far forward.
4. Calf Raises – put light pressure onto the front chair for balance, but do not push a substantial amount onto it because that will decrease the effectiveness of the exercise.
5. Sit to Stands – before starting, put your buttocks towards the edge of the chair, then cross your arms and think about shifting the weight forward onto your feet before pushing off.
To help make it easier for the senior population, we are accepting Medicare Part B, so if you are interested or have elderly loved ones that need to get their health back on track, please give us a call at 858-769-9906 to schedule an appointment!