Graphic of Exercise: A Guide from the National Institute On Aging.

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Exercises

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Hip Flexion
Illustration of the Hip Flexion exercise Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the side or behind a chair or table, holding it with one hand for balance. Take 3 seconds to bend your left knee and bring it as far toward your chest as possible. Stand straight throughout, without bending at the waist or hips. Hold position for 1 second, then take 3 seconds to lower your left leg all the way down. Repeat with right leg; alternate legs until you have done 8 to 15 repetitions on each side. Rest; then do another set of 8 to 15 alternating repetitions.

Summary:

  1. Stand straight, holding tall, stable object for balance.
  2. Slowly bend one knee toward chest, without bending waist or hips.
  3. Hold position.
  4. Slowly lower leg all the way down.
  5. Repeat with other leg.