Hip Exercise Level 2

Aging

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Level 2

Single-Leg Stance

Balance on the involved leg without holding onto any support.
Opposite leg is bent at the knee, foot off the floor.
While balancing, keep involved knee slightly bent.
Perform 3 repetitions with a 15-30 second balance hold on each leg.

Caution

If balance is unsteady, hold onto a stable support during the exercise.
Pull abdominal muscles into the spine throughout the movement.
Keep trunk upright versus bending at the hip.

Single-Leg Toe Tap

Standing on one leg, bend at hip and knee by sitting buttock back, as if lowering into a chair.
Press arch of supporting foot into the floor. Hold both arms forward at shoulder height. Tap toe of unsupported leg 5 inches forward and back of the starting position.
Perform 15 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Keep knee in line with toes throughout the movement.
Pull abdominal muscles into the spine throughout the movement.
Discontinue exercise if knee pain or discomfort is present and consult with your therapist for modifications.

Single-Leg Balance With Knee March

Stand on the involved leg near a stable support to hold onto. Keep knee slightly bent, tighten the top thigh muscles.
Lift the opposite knee to hip level and lower to a toe tap, then lift the knee again as if marching the leg.
Perform 10-15 repetitions. Repeat 3 times then switch to the opposite side.

Caution

Maintain tightening of the thigh muscles on the top of the involved leg to support the knee joint.
While balancing, weight is focused through the heel, knee does not cross over the toes.
Trunk remains upright with abdominal muscles pulled into the spine throughout the movement.

 

3 Way Leg Lifts

Stand on one leg, lift the other leg forward, lowering to a toe tap, return to starting position. Lift to the side, lowering to a toe tap, return to starting position. Lift to the back, lowering to a toe tap, return to starting position.
In each direction, leg moves to the end range-of-motion of the hip, knee is straight.
Perform the sequence 10 times for 3 sets, then switch to the opposite side.

Caution

Keep hips level during the entire movement.
Pull abdominal muscles into the spine throughout the movement.
Perform movement slowly and with control.

Squats

In standing, feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Hamstring Bridge

Knees bent to a 45 degree angle. Dig heels into the surface, rest of the foot lifts up.
Raise the trunk up, while the back of the thigh muscles tighten. Slowly lower to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Heels are forward of the knees at the top of the bridge to activate the back of the thigh muscles.
Shoulder, hips and knees are in alignment as the trunk is lifted and lowered.
If muscles at the back of the thigh begin to cramp, move heels a few inches back.

SINGLE-LEG STANCE

Level 2

Single-Leg Stance

Balance on the involved leg without holding onto any support.
Opposite leg is bent at the knee, foot off the floor.
While balancing, keep involved knee slightly bent.
Perform 3 repetitions with a 15-30 second balance hold on each leg.

Caution

If balance is unsteady, hold onto a stable support during the exercise.
Pull abdominal muscles into the spine throughout the movement.
Keep trunk upright versus bending at the hip.

Single-Leg Toe Tap

Standing on one leg, bend at hip and knee by sitting buttock back, as if lowering into a chair.
Press arch of supporting foot into the floor. Hold both arms forward at shoulder height. Tap toe of unsupported leg 5 inches forward and back of the starting position.
Perform 15 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Keep knee in line with toes throughout the movement.
Pull abdominal muscles into the spine throughout the movement.
Discontinue exercise if knee pain or discomfort is present and consult with your therapist for modifications.

Single-Leg Balance With Knee March

Stand on the involved leg near a stable support to hold onto. Keep knee slightly bent, tighten the top thigh muscles.
Lift the opposite knee to hip level and lower to a toe tap, then lift the knee again as if marching the leg.
Perform 10-15 repetitions. Repeat 3 times then switch to the opposite side.

Caution

Maintain tightening of the thigh muscles on the top of the involved leg to support the knee joint.
While balancing, weight is focused through the heel, knee does not cross over the toes.
Trunk remains upright with abdominal muscles pulled into the spine throughout the movement.

 

3 Way Leg Lifts

Stand on one leg, lift the other leg forward, lowering to a toe tap, return to starting position. Lift to the side, lowering to a toe tap, return to starting position. Lift to the back, lowering to a toe tap, return to starting position.
In each direction, leg moves to the end range-of-motion of the hip, knee is straight.
Perform the sequence 10 times for 3 sets, then switch to the opposite side.

Caution

Keep hips level during the entire movement.
Pull abdominal muscles into the spine throughout the movement.
Perform movement slowly and with control.

Squats

In standing, feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Hamstring Bridge

Knees bent to a 45 degree angle. Dig heels into the surface, rest of the foot lifts up.
Raise the trunk up, while the back of the thigh muscles tighten. Slowly lower to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Heels are forward of the knees at the top of the bridge to activate the back of the thigh muscles.
Shoulder, hips and knees are in alignment as the trunk is lifted and lowered.
If muscles at the back of the thigh begin to cramp, move heels a few inches back.





 

SINGLE-LEG TOE TAP

Level 2

Single-Leg Stance

Balance on the involved leg without holding onto any support.
Opposite leg is bent at the knee, foot off the floor.
While balancing, keep involved knee slightly bent.
Perform 3 repetitions with a 15-30 second balance hold on each leg.

Caution

If balance is unsteady, hold onto a stable support during the exercise.
Pull abdominal muscles into the spine throughout the movement.
Keep trunk upright versus bending at the hip.

Single-Leg Toe Tap

Standing on one leg, bend at hip and knee by sitting buttock back, as if lowering into a chair.
Press arch of supporting foot into the floor. Hold both arms forward at shoulder height. Tap toe of unsupported leg 5 inches forward and back of the starting position.
Perform 15 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Keep knee in line with toes throughout the movement.
Pull abdominal muscles into the spine throughout the movement.
Discontinue exercise if knee pain or discomfort is present and consult with your therapist for modifications.

Single-Leg Balance With Knee March

Stand on the involved leg near a stable support to hold onto. Keep knee slightly bent, tighten the top thigh muscles.
Lift the opposite knee to hip level and lower to a toe tap, then lift the knee again as if marching the leg.
Perform 10-15 repetitions. Repeat 3 times then switch to the opposite side.

Caution

Maintain tightening of the thigh muscles on the top of the involved leg to support the knee joint.
While balancing, weight is focused through the heel, knee does not cross over the toes.
Trunk remains upright with abdominal muscles pulled into the spine throughout the movement.

 

3 Way Leg Lifts

Stand on one leg, lift the other leg forward, lowering to a toe tap, return to starting position. Lift to the side, lowering to a toe tap, return to starting position. Lift to the back, lowering to a toe tap, return to starting position.
In each direction, leg moves to the end range-of-motion of the hip, knee is straight.
Perform the sequence 10 times for 3 sets, then switch to the opposite side.

Caution

Keep hips level during the entire movement.
Pull abdominal muscles into the spine throughout the movement.
Perform movement slowly and with control.

Squats

In standing, feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Hamstring Bridge

Knees bent to a 45 degree angle. Dig heels into the surface, rest of the foot lifts up.
Raise the trunk up, while the back of the thigh muscles tighten. Slowly lower to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Heels are forward of the knees at the top of the bridge to activate the back of the thigh muscles.
Shoulder, hips and knees are in alignment as the trunk is lifted and lowered.
If muscles at the back of the thigh begin to cramp, move heels a few inches back.





 

SINGLE-LEG BALANCE WITH KNEE MARCH

Level 2

Single-Leg Stance

Balance on the involved leg without holding onto any support.
Opposite leg is bent at the knee, foot off the floor.
While balancing, keep involved knee slightly bent.
Perform 3 repetitions with a 15-30 second balance hold on each leg.

Caution

If balance is unsteady, hold onto a stable support during the exercise.
Pull abdominal muscles into the spine throughout the movement.
Keep trunk upright versus bending at the hip.

Single-Leg Toe Tap

Standing on one leg, bend at hip and knee by sitting buttock back, as if lowering into a chair.
Press arch of supporting foot into the floor. Hold both arms forward at shoulder height. Tap toe of unsupported leg 5 inches forward and back of the starting position.
Perform 15 repetitions. Repeat 3 times, then switch to the opposite side.

Caution

Keep knee in line with toes throughout the movement.
Pull abdominal muscles into the spine throughout the movement.
Discontinue exercise if knee pain or discomfort is present and consult with your therapist for modifications.

Single-Leg Balance With Knee March

Stand on the involved leg near a stable support to hold onto. Keep knee slightly bent, tighten the top thigh muscles.
Lift the opposite knee to hip level and lower to a toe tap, then lift the knee again as if marching the leg.
Perform 10-15 repetitions. Repeat 3 times then switch to the opposite side.

Caution

Maintain tightening of the thigh muscles on the top of the involved leg to support the knee joint.
While balancing, weight is focused through the heel, knee does not cross over the toes.
Trunk remains upright with abdominal muscles pulled into the spine throughout the movement.

 

3 Way Leg Lifts

Stand on one leg, lift the other leg forward, lowering to a toe tap, return to starting position. Lift to the side, lowering to a toe tap, return to starting position. Lift to the back, lowering to a toe tap, return to starting position.
In each direction, leg moves to the end range-of-motion of the hip, knee is straight.
Perform the sequence 10 times for 3 sets, then switch to the opposite side.

Caution

Keep hips level during the entire movement.
Pull abdominal muscles into the spine throughout the movement.
Perform movement slowly and with control.

Squats

In standing, feet hip-width apart, toes forward, weight through the heels.
Slowly lower ¼ to ½ way down by bending at the hip and knees as if sitting back into a chair, leading with the buttock. Return to starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Knees align with the toes throughout lowering and lifting phases. If knees cross over toes, sit back in the buttock further.
Pull abdominal muscles into the spine throughout the movement.
Weight is evenly distributed between both legs throughout the movement.

Hamstring Bridge

Knees bent to a 45 degree angle. Dig heels into the surface, rest of the foot lifts up.
Raise the trunk up, while the back of the thigh muscles tighten. Slowly lower to the starting position.
Perform 10-15 repetitions. Repeat 3 times.

Caution

Heels are forward of the knees at the top of the bridge to activate the back of the thigh muscles.
Shoulder, hips and knees are in alignment as the trunk is lifted and lowered.
If muscles at the back of the thigh begin to cramp, move heels a few inches back.





 
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