Strength and Balance Exercise Manual

Side-hip-strengthening exercise


TOO EASY? THEN TRY:


1
Gradually increase to 10 times each leg.

2
Once you are at 10 repetitions, add 2 pounds of
ankle
weights to each leg.
3
Work up to 10 repetitions using the weight you have
added.

4
When 10 repetitions become easy with the current weight,
again
increase the weight by 1 pound. To progress, repeat
this
cycle as you get comfortable.
3 TIMES A WEEK
19
STEPPING ON • STRENGTH AND BALANCE EXERCIBSE MANUAL
Strength

Front-knee-strengthening exercise


START WITH:


1
You can do this exercise while watching TV.
2
Sit on a chair with your back well supported.
3
Straighten the right leg slowly.
4
Hold for 5 seconds.
5
Lower the leg slowly.
6
Repeat 5 times for the right leg.
7
Straighten the left leg slowly.
8
Hold for 5 seconds.
9
Lower the leg slowly.
10
Repeat this exercise 5 times for the left leg.
3 TIMES A WEEK
20
STEPPING ON • STRENGTH AND BALANCE EXERCIBSE MANUAL

Strength

Front-knee-strengthening exercise


TOO EASY? THEN TRY:


1
Gradually increase to 10 times each leg.

2
Once you are at 10 repetitions, add 2 pounds of ankle
weights
to each leg.
3
Work up to 10 repetitions using the weight you have
added.

4
When 10 repetitions become easy with the current weight,
again
increase the weight by 1 pound. To progress, repeat
this
cycle as you get comfortable.
3 TIMES A WEEK
STEPPING ON
• STRENGTH AND BALANCE EXERCIBSE MANUAL
21
Strength

Heel raises


START WITH:


1
Stand up tall facing the counter and look straight ahead.
2
Hold on with one hand.
3
The feet are shoulder-width apart.
4
Come up onto your toes without rocking forward.
5
Slowly lower the heels to the ground.
6
Repeat this exercise 5 times.
3 TIMES A WEEK
22
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Strength

Heel raises


TOO EASY? THEN TRY:


1
Gradually increase to 20 times.

2
Use just your fingertips touching the counter for support.

STILL TOO EASY? TRY:


1

Then try placing your hand over the counter, but not
touching.

3 TIMES A WEEK
23
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Strength

Toe raises


START WITH:


1
Stand up tall facing the counter and look straight ahead.
2
Hold on with one hand.
3
Feet are shoulder-width apart.
4
Lift up toes so you come up onto your heels without
rocking backward.
5
Slowly lower the toes to the ground.
6
Repeat this exercise 5 times.
3 TIMES A WEEK
24
STEPPING ON • STRENGTH AND BALANCE EXERCIBSE MANUAL
Strength

Toe raises


TOO EASY? THEN TRY:


1
Gradually increase to 20 times.

2
Use just your fingertips touching the counter for support.

STILL TOO EASY? TRY: