Lower body workout

 

Flexibility (range of movement)

Hip flexion

Starting position: In sitting.

Movement: Lift your right leg up off the seat, keeping your knee bent. Then, lift your left leg (just like marching). Repeat five times on each leg

Precaution: Avoid this exercise if you’ve had a recent hip replacement.

 

 

 

 

 

Knee flexion/extension

Starting position: In sitting with thighs supported on seat

Movement: Bend your knee back as far as you can, and then straighten your knee, keeping your upper body steady. Repeat five times on each leg.

 

 

 

 

 

 

Thoracic rotation

Starting position: Cross your hands across your chest.

Movement: With your hips facing forward, twist your upper body to the right as far as possible. Hold for five seconds and repeat five times. Repeat on the left side.

 

 

 

 

 

 

Hip abduction and external rotation

Starting position: In sitting

Movement: Bring your knees apart, allowing your feet to roll onto the outside of your feet. Repeat five times.

 

 

 

 

 

 

Ankle dorsiflexion/plantarflexion

Starting position: In sitting

Movement: Roll up onto your toes, and back down onto your heels. Repeat five times in each direction.

 

 

 

 

 

 

 

Strengthening

Knee extension

Starting position: Sitting on a chair with your arms crossed across your chest

Movement: Stand up and then sit down slowly. Repeat five times.

Modification: You can make it easier by using a higher chair, or using a chair with sides which you can push up out of.

 

 

 

 

 

 

Hip abduction

Starting position 1: Put some lightweight theraband around your knees, being careful that the theraband doesn’t cut into the outside of your knees.

Movement: Move your knees away from each other whilst keeping your feet planted on the ground. Hold for five seconds and repeat five times.

Modification: If you don’t have theraband, you can do this exercise using your hands as the resistance.

 

Starting position 2: Lying on your right side with your right leg bent and the left leg straight. Keep the head and trunk in a straight line.

Movement: Keeping the left leg straight, lift it up towards the ceiling with the toes facing forwards. Hold for the count of three and repeat five times. Repeat exercise with other leg.

Precaution: You need to be able to lie comfortably on your side. This exercise may not be suitable for those of you who have shoulder pain.

 

Cool down

Hip flexion (as a cool down)

Starting position: In sitting.

Movement: Lift your right leg up off the seat, keeping your knee bent. Then, lift your left leg (just like marching). Repeat five times on each leg

Precaution: Avoid this exercise if you’ve had a recent hip replacement.

 

 

 

 

 

Hamstring stretch

Starting position: Move to the edge of a chair. With your right heel placed on the ground, straighten your right knee and pull your right foot upward.

Movement: Keeping your back straight, lean forward at the right hip. Focus your eyes ahead, and slide both your hands down your right leg. Hold for five seconds. Repeat five times on each side.

Precaution: Avoid this exercise if you suffer from back pain or have had a hip replacement in the last year.

 

 

 

Hip extension stretch

Starting position: Stand straight, holding on to the back of a chair.

Movement: Bring your right leg back behind you and off the ground, keeping your knee straight and your foot facing forward. Keep your trunk still. Hold for five seconds. Repeat five times on each leg.

 

 

 

 

 

Calf stretch

Starting position: Stand in a walking position with your right leg (the leg to be stretched) straight behind you. Keep your right heel on the floor and the other leg bent in front of you. Hold onto a chair for support.

Movement: Lean your body forward and down. Keep your right heel on the floor. Feel the stretch in the right calf and hold for five seconds. Repeat five times on both sides.