Hip Flexion

Strengthens thigh and hip muscles. Use ankle weights, if you are ready.

Exercise Instructions

1. Stand straight to the side or behind a chair or table, holding on for balance.

2. Slowly bend one knee toward chest, without bending waist or hips.

3. Hold position for 1 second.

4. Slowly lower leg all the way down. Pause.

5. Alternate legs until you have done 8 to 15 repetitions with each leg.

6. Rest; then do another set of 8 to 15 alternating repetitions.

Hip Flexion for Balance

Do hip flexion as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.

1. Stand straight; hold onto a table or chair for balance.

2. Slowly bend one knee toward chest, without bending waist or hips.

3. Hold position for 1 second.

4. Slowly lower leg all the way down. Pause.

5. Repeat with other leg.

6. Alternate legs until you have done 8 to 15 repetitions with each leg.

7. Rest; then do another set of 8 to 15 alternating repetitions.

8. Add modifications as you progress.

Senior's Extra Exercise Tip: Exercise for Seniors

There is a fountain of youth. Millions have discovered it - the secret to feeling better and living longer. It's called staying active. Finding a program that works for you and sticking with it can pay big dividends. Regular exercise can prevent or delay diabetes and heart trouble. It can also reduce arthritis pain, anxiety and depression. It can help older people stay independent.