Skip to Content

RESISTANCE TRAINING: LOWER-BODY

Bands of strength

BY:KRISTIN SCHWEIZER, MPT

The exercises here use resistance bands or tubing, found in sporting-goods stores, to strengthen the muscles of the lower body. Because the bands vary in resistance, these exercises can be performed at many different strength levels. And they are perfect for caregivers and those in their care to do together.

Each of these exercises requires the resistance band to be knotted in order to form a loop. The smaller the loop, the greater the resistance. As you or your loved one gain strength, you can increase the band's resistance. Build up to performing each exercise for three sets of 10 repetitions each, three days a week.

As with any exercise program, be sure to consult with your physician before you begin.

Knee Extension
-Begin by sitting in a firm chair. Loop the knotted resistance band around both ankles.

-Keeping your left foot flat on the floor, straighten your right knee by lifting your right foot in front of you. (Do not lock your straightened knee.) Slowly lower your right foot to the floor.
 
-Perform 10 repetitions with your right leg, and then repeat with your left.

Knee Flexion
-Sitting in a firm chair, loop the knotted resistance band around both ankles.

-Straighten both knees, extending your legs in front of you, both feet off the floor. (Do not lock your knees.)

-Keep your left knee straight, and bend your right knee to bring your right foot to the floor.

-Slowly straighten your right knee, raising your leg to the starting position.

-Perform 10 repetitions with your right leg, and then repeat with your left.
Note: If you are having difficulty keeping your legs raised in front of you, you can prop the heel of the foot you're not pulling downward on the corner of a footstool.

Leg Lifts
(Front, Back and Side)

Begin by standing with the knotted resistance band looped around your ankles. Be sure to hold onto a sturdy chair or a sink or countertop for support.

Front

-Keeping your knees straight, extend your right leg forward.

-Hold for five seconds, then return to the starting position.

-Complete all sets with the right leg, and then repeat with the left.


Back

-Keeping your knees straight, extend your right leg backward.

-Hold for five seconds, then return to the starting position.

-Complete all sets with the right leg, and then repeat with the left.


Side

-Keeping your knees straight, lift your right leg outward to your side.

-Hold for five seconds, then return to the starting position.

-Complete all sets with the right leg, and then repeat with the left.

 

Comments

hei

i really have to consult with my physician before i begin? hmm..
good post.