This real-time lower body isometrics routine features easy exercises that can help strengthen the lower body & relieve pain. It can also help decrease tightness and improve overall flexibility.
These lower body isometric exercises are great for the lower back, hips, knees, and lower legs.
For this routine, you will need a stretch strap, belt, or dog leash; and a ball, yoga block, or pillow.
Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Hip flexion, knee extensions (LAQ), leg rollouts, and trunk rotation in sitting will help the muscles get ready for the routine.
Starting off with isometric exercises lying down is a great way to activate the muscles, but not make big movements that might cause pain. Transverse abdominis (TA) bracing, hip flexion, hip abduction, hip adduction isometrics in supine will help to improve stability and decrease pain.
Next, seated isometrics are a nice progression. Seated hip flexion, hip abduction, hip adduction, and glute set isometrics will work all the muscles around the hips and help increase stability.
These simple stretches are easy to do every day to help seniors stay mobile, independent, and pain free from head to toe! They can also help improve balance, gait, and decrease the risk of falls. And they are not just for seniors, they are also great for anyone looking for a simple every day routine.
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