The exercises that seemed easy to me is a real challenge to them. Let me show you how to do exercises with the elderly.
Things you will need:
- Heavy chair
- 1 or 2 pound hand weights
- Willing victims
Side Leg Raises:
- I started with the standing exercises. They have heavy kitchen chairs so we used them to as they could hold on and balance themselves. Holding on to the top of the chair and your feet slightly apart slowly lift one leg to the side. The range they do will probably be smaller than what you can do. But any movement for the elderly is good. Keep your back and knee straight while raising your leg. Slowly lower the leg to starting positon. Repeat this 10 times; more if you can get them to do it; and then go to the other leg and repeat exercise.
- Still standing behind the chair and holding on, slowly bend one knee toward your chest. Hold for a second and then slowly lower leg. Repeat 10 times and then go to the leg and do 10 repetions.
** Normally you would do thte left leg, right leg, left leg, right leg pattern. But they found doing the same leg 10 times helped them maintain balance. Do what is best for your elderly clients.Knee Flexion:
Still standing behind the chair and holding on for balance. Slowly bend knee as far as possible; your heel is headed toward the butt; you should have an L shape. Hold at the top for a second and slowly lower foot to the floor. Repeat step 10 times and then go to the other leg and do 10 repetitions on that leg.
For this exercise your elderly person can set down. have them set towards the front of the chair so they can raise there legs easier. Rest your hands on your thigh or on the sides of the chair. The goal is to use legs not pull up with hands.
- Slowly extend one leg in front of you as straight as possible and raise. Flex foot to point towards head. Hold at the top for 1 or 2 seconds. Slowly lower leg, pause and repeat 10 times. Go to the other leg and do 10 repetitions.
**Remember you are working with the elderlyu and there leg may not be as high as yours.
- Now take 1 or 2 pound hand weights. Keeping back as straight as possible and feet flat on the floor should width apart. Hold arms out to your side palm facing the floor. Raise both arms to shoulder height. Hold for a second, slowly lower arms to the side, pause and repeat 10 times.
** With the elderly 1 pound weight seem like anchors and they may not raise arem as high. But again any exercise is good exercise for body and brain.
Still setting in the chair. Hold hand weights at side, arms straight and palms facing up Slowly bend one elbow lifting weight toward chest and palm up to shoulder. Hold at top for a second. Slowly lower arm and repeat 10 times. Repeat with other arm doing 10 repetitions.
**you can do all repetitions on one arm then going to the other arm or alternate left, right, left, right.
- This probably was the most challenging for my elderly clients. Still setting in the chair, feet flat on the floor shoulder width apart. Hold your weight in one hand. Raise your arm straight toward the ceiling, palm facing in. Support your arm with your hand. Slowly bend raised arm at elbow bringing weight down toward shoulder. Slowly re-straighten arm toward ceiling. Hold for a second and repeat 10 times. Put the weight in other hand and repeat doing 10 repetitions.
If you can get them to do 2 sets of each exercise this is great but start slowly so they don’t get worn out.
These exercises are great for senior adults.
Take it easy and don’t over do it.
Stop in-bwtween each exercise to make sure alignment is correct.You don’t want to create a new jury.