Senior Physical Fitness at Home : How to Strengthen the Hip Flexor Exercises for Seniors


Hi this is Manny Castro, Exercise Physiologist.
In this particular clip I will demonstrate a hip strengthening exercise and basically
what you’re strengthening is this area, the front area of the thigh and also the hip.
Now for this particular exercise all you will need is your chair again for support. And
what you will do is stand about a foot and half to two feet behind your chair placing
both hands on the back of your chair, and make sure it’s a nice tall chair and what
you will do is stand about shoulder width apart with your feet and then you will raise
one knee up, you can raise it to parallel that’s fine, you don’t have to raise it
that high, you can raise it to right up to here. And then little by little you can increase
your flexibility and your strength in that hip to get it up as high as you need. Once
again with this exercise you will be using 8 to 15 repetitions and again using the principle of a nice slow
count of 3, raising it and then a nice slow count of 3 on the way down. Also you want
to pause a little bit when you get to the top of the movement. So pause right here for
about a second and then right back down. When you’re done with the left leg you will start
with the right leg and again 8 to 15 repetitions and that’s on each of these. So this would
be one set and you would complete 2 to 3 total sets of 8 to 15 repetitions with about 2 to
3 minutes rest in between.

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