Lower-body range-of-motion exercise for elders

Lower-Body Range-of-Motion

Exercise

4.1

Seated Up-and-Down Leg March

Target Joint­—Hips

Start and Finish Position

1. Good seated posture.

2. Hands in a comfortable position.

http://www.humankinetics.com/AcuCustom/Sitename/DAM/116/108aph_Main.png

Upward and Downward Movement

3. Lift one foot off the floor.

4. Then put it back down.

5. Alternate legs (march).

6. Perform three to eight repetitions per leg.

http://www.humankinetics.com/AcuCustom/Sitename/DAM/116/108bph_Main.png

Exercise and Safety Tips

• Lift legs only as high as comfortable while maintaining erect posture.

• Those with a hip fracture or replacement should avoid lifting the leg higher than a 90-degree angle at the hip joint in a seated or standing position.

Variations and Progression Options

• Easier: Start by lifting the legs slightly, keeping the toes on the floor. Slowly progress higher.

• Challenger: Move feet forward and backward while marching.

• Challenger (Combo): Swing arms while marching.

• In-between: Perform leg marching between other ROM exercises.

• Standing Up-and-Down Leg March (involves a brief one-legged stand).

SHOP

Latest Posts

• Issues and trends affecting outdoor education
• Changes to bone formation during menopause
• Offering an enriching yoga experience to women experiencing menopause
• Why should yoga change to accommodate menopause?
• What is Qi
• Get ready to move with Taiji Qigong