Tháng Một 26, 2021

3 BEST Beginner/Senior Leg Exercises Using A Kitchen Chair, Improve Balance & Walking

Bob and Brad the two most famous physical therapist on the Internet [Music] hi folks I'm Bob Shrum physical therapist at antique physical therapy here we have the most famous physical therapist on the internet in our opinion of course today we have the three best beginner / senior leg

exercises using a kitchen chair you can improve your balance and walking by in these simple five exercise right Bob with all this colvett going on in the hot weather people stay inside you get weaker increase your chance for Falls it's the last thing we want to do right

so we're just going to show you these simple wants to do but be safe while you're doing because we don't want you to fall while you're doing them right by the way if you're new to our Channel please take a second to subscribe to us we provide videos

how to stay healthy fit pain-free and we upload everyday also you want to go to our website Bob and Brad calm because this week we are giving away the Bob and Brad grip strengthener well actually Jay invented it right but we said we'd go ahead and distribute it

for him the strange-looking device but this is a great device where you do curls whether it even right but it's for the root grip fingers and wrists yeah oh man I've been using it lately by the way a good friend to it why I can see the bulging

eyes so just check it out there okay let's go you can go to Facebook it'll also be pinned at the top of the page there go to Instagram Twitter or tik-tok if you want a 60-second version of our program let's go to work Brad okay Bob so when

we say a kitchen chair it doesn't have to be a kitchen chair but it should be a something that's a firm chair but not too flimsy pretty stable right right this might be a little too that one will be but this one's okay so these exercises are going

to focus on the legs the ankles and the hips everything you need to walk and stay steady and actually the title said three we're going to put two more in there two simple ones I said five at one point I don't if I said five original aids but

I said I said five at one point okay there I play it back you'll see I originally but I said it later then the first one is I'm going to turn the chair sideways and pretend this is your cupboard at home a solid cupboard unless your balance is

pretty good already you're doing it for leg strength I'm gonna hold on to the chair here and I'm very steady and Bob's gonna show up from the side view right and we're just gonna do some marching stationary marching and you're gonna bring the knee up as high as

you feel comfortable now if you can get it up pretty high and you can actually touch the top of the chair safely that's that's a good thing to do but you don't have to by any means if you just want to bring it up like this chair has

a brace right here I might only go to that level it really it's not that important some people like to have a visual goal others are just happy to bring it up to the level of comfort so we're gonna do 10 you can go 10 on a leg

if that's too much go 10 County back and forth being 5 on a leg would be a good goal and then when you're done with that we're gonna go to toe ups okay now Bob's there I'm just thinking if I should show this from a different angle we're

just gonna go up on your toes so it's really heel ups yeah you're bringing your heels up that's a good point sometimes I've always wondered a ball cap and this is one you can actually side the chair and go right to here the reason that we do it

this way sir your knee doesn't hit the back of the chair that can be uncomfortable he'll laps up like this now you'll be surprised a lot of people when I've worked with patients when they get like 67 years and older boy they only go up an inch or

two and they can't get a full heal up and that's a reason for poor balance one of the reasons so work up as high as you can and down and with the goal of doing 10 of them use the chair and and this one you can actually go

to the countertop sure that's more stable if you feel better there again like Bob said everything here take your sanity comes first absolutely so are we going to go to the heel up sh ER or the now the toe how the toe ups now have us heal ups

now we're doing toe ops now this is one where if your chair is wobbly like this you want something stable right then you do want to find something more stable and can you see that then those I think if you happen to be one of those people that

feels like falling backwards in your balance is going backwards which is pretty common this is a good one to help that so try to have good posture we're not going to lean forward like this if you have a kitchen sink a countertop with the kitchen sink that's a

really good place where you can put your hands and hold on to that and just try and bring your toes up and as Brad mentioned before with some people who have trouble clearing their feet this may be the muscles that are weak right and plus they may be

tight so you're stretching the calf muscles and you're strengthening the muscles that bring the toes up in the foot up so when your swing your foot through is sometimes that you feel your toe catching right which can lead to a fall very easily this one helps prevent that

so again 10 to 15 how weak your ankles can get oh don't do strengthening these are really they're not minor things there there it can make a big difference what number are we on Bob well now we need to do a hip abduction all right we got a

hip abduction so again if you're using the chair or you could do this one of the counter tough too I'm gonna use the chair Bob show the backside I'll do the backside so we're gonna just one leg you're gonna go out to the side as high as you

feel comfortable and back but Bob show them what not to do yeah you don't dip down like this you don't want to be dipping or even dipping this way you want to stay straight up and down bring the leg out and you're gonna bring the toe should be

pointed forward straight to you don't bring it out like this like that you want to bring you have it straight forward the entire time now the goal is to do 10 on each leg you may want to start with five depending on how comfortable you feel with it

you I have my patients go left leg ten times and then right leg ten times if you have a knee joint pain that might be a consideration with this one work with it the best you can and then the last one now this one I found very interesting

I took a course on strengthening for seniors and then there was a study that said found out that this cific exercise was the best one the best if you're gonna do just one exercise to work on your balance this was it I agree was for free I heard

he and Bob concurs so what you're gonna do is if you have a heart and all's it is is sit to stand but if you have a hard time doing that you may want to have we don't have a chair with Armour sign for tchen but you can

use the armrest assist to start yeah and go back down and do five the goal is gonna be 10 you may not be able to do 10 right away this is can be a difficult if if you can push up and it feels pretty easy pushing with both

hands on the armrests just go to one armrest if that's still easy simply put your hands on your knees you can do it that way that gives you a little balance it gives you a little help and if that's easy then bring your hands out in front of

you or across your shoulders and this would be more advanced and you'll feel those legs working very good so take your time if you don't feel steady doing this make sure you have your hands on the armrests we don't want to fall and ten of those one thing

I've taught people Brad just is just kind of an aside if you have trouble getting out of a chair and there's no armrests you can actually turn your body like this sure and use the back of the chair and put one hand on the seat of the chair

yeah so also you know if you're by the kitchen table sure no you can put you know if a lot of people will use that without even thinking about it sure and that's another way to stay lot of times is just putting your hands on your thighs can

help you got a little push up from that to exact table so in review again it's the marching one will do ten over the side from there and we got your toe ups heal up seal ups to Apso ups hip abduction to the side make sure you do

both legs otherwise you start walking in circles that's one of my terrible jokes and always finish with this one because yeah I didn't argue with you yeah not that you were daydreaming or not and then always finish with this one first because it takes the most energy and

you'll you'll need a rest see there's a good point here Brad though that you know we have a lot of people that get those chairs that automatically will go sit to stand check those recliners with electric motors in them yep and I have no problem with that if

you're so weak you can't get out of a chair safely but the problem is they that will make you weaker mm-hmm over time you will find out you can't get out of a chair at all now because you're never using those muscles right so what we recommend is

if you can't get other chair you get one of those chairs list go as high as you can go to the minimal amount right so you raise it up just enough so you can still have to work to get out of the chair always make it so it's

a little bit tech a little bit of a challenge and then if you get stronger put it back down again and keep it down right don't I mean because I can tell people right away who have been using it for a long time I'm like you've been using

the sit to stand chair they go how do you know because I'll chair and you and I pushed it you know check manual muscle testing they're really weak so right all right so Bob I really think this is a good time for this and I hope it you

know fits everyone's needs yeah by the way Brad and I can fix about just about anything they except for broken higher you go but we will give advice yeah if you're asking yeah but this video is not going to help but broken yeah I think I don't know

all right thanks for watching [Music] you

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