Seated Leg Lifts With A Twist

Continuing on our Seated Leg Lifts session yesterday, today we’ll explore some variations. Begin with yesterday’s warm-up, then move on to today’s exercises. Remember to keep hydrated.

Exercises

Heel Slides

• Sit up straight in your chair.
• Slide one heel along the floor toward you while bending your knee.
• Return to the starting position.
• Repeat 10-15 times for each leg.

Ankle Pumps

• Keep your feet flat on the floor.
• Lift your toes while keeping your heels down, then switch to lifting your heels while your toes remain on the ground.
• Repeat 10-15 times.

Resistance Band Leg Press

• Sit in a chair with a resistance band looped around your feet.
• Press your foot against the band while keeping your knee bent.
• Slowly release and repeat 10-15 times for each leg.

Seated Hamstring Stretch

• Sit at the edge of your chair.
• Extend one leg straight out with your heel resting on the floor.
• Gently lean forward over the extended leg to stretch your hamstring.
• Hold for 15-30 seconds, then switch legs.

Seated Leg Press with Pilates Ring

• Sit tall in a sturdy chair with your feet flat on the floor.
• Hold the Pilates ring with both hands in front of your chest, elbows bent.
• Place the ring between your knees.
• Squeeze the ring by bringing your knees together, engaging your inner thigh muscles.
• Hold the squeeze for a few seconds.
• Gently release the squeeze, returning to the starting position.
• Repeat for 10-15 repetitions.

Cool Down

• Seated Deep Breathing
  Sit comfortably with your back straight. Inhale deeply through your nose, expanding your belly, and then exhale slowly through your mouth. Repeat for 5-10 breaths.
• Neck Stretches
  Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-20 seconds, then switch sides. You can also look left and right slowly to stretch the neck.
• Shoulder Rolls
  Sit up straight and roll your shoulders forward in a circular motion 5 times, then roll them backward 5 times.
• Wrist and Finger Stretch
  Extend one arm in front, palm up. Use your other hand to gently pull back on the fingers to stretch the wrist. Hold for 15-20 seconds, then switch hands. Also, make gentle fists and stretch your fingers wide.
• Seated Torso Twist
  Sit up tall and place your right hand on your left knee. Gently twist your torso to the left, using your hand to support the twist. Hold for 15-20 seconds and then switch sides.
• Progressive Muscle Relaxation
  Starting from your toes, tense each muscle group for a few seconds, then relax. Move up through your body to your head, focusing on releasing tension.

Considerations

• Consult Your Healthcare Provider: Before starting any exercise routine, especially if you have joint pain or a chronic condition, consult with a healthcare professional or physical therapist. They can tailor a program to your specific needs.
• Listen to Your Body: It’s crucial to pay attention to how your body feels during and after exercises. If any movement causes pain, adjust the exercise or skip it altogether.
• Start Slowly: Begin with a few repetitions and gradually increase as your comfort level improves. Consistency is more important than intensity.
• Focus on Form: Ensure you are using proper form to avoid further strain on your joints. Keeping movements slow and controlled is key.

These exercises can help improve strength and flexibility without increasing joint pain. Remember to start slowly and gradually increase repetitions as you feel more comfortable.