5-Minute Core Exercises for Seniors: Easy and Effective Workouts to Relieve Back Pain, Enhance Balance, and Posture Without Getting Down on the Floor (Workout Books) by Seaton Nathalie & Smith Michael

Author:Seaton, Nathalie & Smith, Michael
Language: eng
Format: epub
Publisher: Michael Smith
Published: 2024-07-16T00:00:00+00:00

6. Chair leg extensions

MUSCLE GROUPS:

Chair leg extensions engage the quadriceps, which engage the core for stability.

BENEFITS:

Chair leg extensions can help with quadricep strength, knee stability, lower body functionality, and rehabilitation from knee injuries.

STEPS:

1. Start by sitting tall on a chair (facing each other), feet flat on the floor, and hands grasping the edges for support.

2. Use your core muscles to keep proper alignment throughout the exercise.

3. Slowly stretch one leg forward and straighten it.

4. Pause briefly in the extended position, squeezing your quadriceps at the highest level of the exercise.

5. Carefully lower your leg back to the starting position.

6. Repeat the motion with the opposite leg.

Aim for 10 repetitions per leg, with an emphasis on smooth and controlled motions.

Breathe deeply. To avoid tension, don't lock your knee at the height of the extension.

MODIFICATION:

Add ankle weights to increase resistance to the workout.

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