This entry was posted on Wednesday, October 8th, 2008 at 3:13 pm and is filed under Rehabilitation. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
It seems like everyone has an older relative that’s broken a hip. Many times seniors who suffer broken hips never return from the hospital because the injuries are so difficult to recover from. Seniors do, however, have some control over how quickly they recover from a hip injury, or whether they succumb to a hip injury in the first place. Daily exercise is one way to practice injury prevention.
The hip extension is an exercise seniors can do at home with the use of adjustable ankle weights. The hip extension strengthens the buttocks and lower-back muscles. Seniors with health problems or past injuries should consult their physicians before beginning the exercise.
Hip Extension
- Standing 12 to 18 inches from a table or chair with the feet slightly apart.
- Bend forward at hips at a 45-degree angle; hold onto a table or chair for balance.
- Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
- Hold the position for 1 second.
- Slowly lower leg. Pause.
- Repeat with the other leg.
- Do two sets of 8 to 15 repetitions on each leg.
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