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Hip Flexion Exercise

Exercise for Seniors

What this exercise does.

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

How this exercise helps you.

Stronger, more flexible hip muscles relieve pressure on the lower back and also allow for better posterior leg function in movement, a major role in keeping the knee healthy.

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 Exercise

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.

Hip Flexion for Balance Exercise

Knee Flex Balance 1   Knee Flex Balance 2

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.

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Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.