What is a good exercise to help me get out of a chair?

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Edward Phillips
Physical Therapy
Here's how to do bridges with alternating single leg lifts to strengthen hips:

Reps: 5 per leg
Sets: 1-3
Intensity: Moderate
Tempo: 2-2-2-2
Rest: 30-90 seconds between sets

Starting position: Lie on your back on the floor with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides. Relax your shoulders down and back against the floor.

Movement: Squeeze your buttocks as you lift your hips off the floor to a count of two. This is the bridge position. Lift the right foot and extend your leg out to the height of the bent knee to a count of two. Bring the right foot back to the floor into the bridge position to a count of two, then return to the starting position (hips on the floor) to a count of two. Repeat with the left leg. Continue alternating legs until you finish all reps. This completes one set.

Tips and techniques:
  • Be sure to squeeze your buttocks before you lift up into bridge position.
  • Keep your shoulders, hips, and knees aligned.
  • Relax your shoulders down and back into the floor.
Too hard? Perform the bridge without the leg extension, using a 2-1-2 count (lifting your hips up to a count of two, holding for one second, and returning your hips to the floor to a count of two).

Too easy? Cross your arms on your chest.

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Types Of Exercise

Types Of Exercise

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.