oh hey everybody it's doctor Jo and Bee Remy, and today I'm going to show you nine
seated exercises for the leg. so let's get started.
so the first exercise seated
is just gonna be a heel toe raise. so this is really easy to do especially if
you're working on a desk all day. most of these are easy to do and you can just
kind of do them without thinking very much, but it's just like it sounds you're
gonna do heel raises and then toe raises. so the toes usually don't come up quite
as much, but you're just going to alternate back and forth. and I like this
one because it kind of helps your calves work like a natural pump just to help
the blood flow and the circulation in your legs as well. so this is a really
nice one to do. then the next one is just going to be a hip flexion exercise. and
so really all you're doing is you're bringing your knee up towards the
ceiling. if you have a backrest that's great, get your back nice and upright
against the backrest. but if you don't have anything, try not to lean when you
bring your leg up. try and really just get that movement at your hip. I like to
alternate back and forth with these just because you want to work both sides and
it's just a little bit easier for me just to alternate back and forth. so
again with these you can do 10 to 15 you know maybe two sets at a time
several times throughout the day. and then the next one is going to be a long
arc quad. and so really all that it is is like a knee extension, and so you're
really just working your quad muscles so you know we're going all the way up and
down the leg. so with this one you're just gonna kick your leg up and I like
when you come all the way up to pull your toes towards you really just to
squeeze that quad muscle at the end and then nice and slow back down. so you can
alternate if you want to or with these if it's easier, just to do you know 10 to
15 on one side. you can do that and then switch to the other side so same thing a
couple sets of those a couple times throughout the day. so then the next one
is going to be maybe what we would call something like a hip abduction tap out.
so now you're kind of working these abductors the outsides of your leg, and
all you're just going to do is kind of bring your leg and
tap it out to the side. so you again you can alternate back and forth, or you can
just do them all at one time. so I'm moving the whole leg for this one.
there's some other exercises we're gonna do rotation movements in a second so
really this one's moving the whole leg. you are doing that abduction hip
abduction movement. so that one you're moving the whole leg some of the others
we won't be, but again you know 10 to 15 on each side just kind of getting
everything moving. so this one is going into rotation which would be an external
hip rotation and it's almost like if you're just going up to cross your leg
like into a figure 4. so you're coming up this way but as you can see I'm rotating
my leg up. so I'm not just picking it up and putting it like that, I'm actually
bringing the foot up almost like if I was just going to cross my leg, but I'm
not gonna do all of that. I'm trying to rotate my hip and that's
an external hip rotation. even though my foots coming inwards, it's externally
rotating my hip. so again you know 10 to 15 make sure you're doing both sides for
that. so then the next one we're going to start using a resistive band. so if you
haven't done resistive band exercise before, make sure you're using the
lightest one because sometimes they feel easy while you're doing them but then
you get really sore afterwards. so this one we're going to go back into the hip
flexion exercise, but this time we're using the band. now the band is not only
giving you resistance going up, but it's also gonna try and pull your leg in
while you're going. so you really want to keep this leg, you can see how I tried to
pull my foot in. so you don't want to do this. you don't want it coming in. you
really want to keep it out that same distance down at the bottom where your
feet are, and then when you're bringing it up. so you're not only getting
resistance this way, but you're getting that resistance on the outside as well.
so you might want to do a little less of these. you might want to just do five or
ten to start off with, and then just kind of see how it feels. so then you're gonna
bring the band up to your thighs. and while I'm bringing it up I'd like to
give a shout-out to my wall of thanks folks.
so frd, Kathleen M, Dan, and Eric P, thank you so much for
being on my wall thanks. and if you'd like to find out how to be on that wall
thanks make sure you click on the link in the description below. so with this
one now the band or the loop band it's going to be above my knees, just kind of
on my thighs, but right above the knees. not on the knees and then this is almost
just like what we would call maybe like a hip abduction roll out. so you're
getting some of the rotation of the rolling but you're still going out to
the side with the bands. so I would do more just kind of rolling out like this
now. and if you've seen some of my other exercises, this would be like a hooklying
when I'm lying down, doing like hip abduction in hooklying, but you're doing
it seated in a chair. so again you're still working all these leg muscles but
now you're using the band to get yourself a little bit more resistance
into it. and again if you haven't done this before, you probably want to start
off with just 5 or 10 with the lightest band, then if you get to 20-25 and it's
easy, then you can go up to a higher resistive band. so now I'm going to bring
it back down to the feet, and now we're going to do a hip internal rotation with
a resistive band. and this one is a little bit tougher for people. the hip
internal rotation is a little more uncomfortable, so just make sure you're
ready to do this. but again now this is a rotation so I'm not doing that abduction
where I'm taking my whole hip out, but I'm actually turning at my knee where my
foot's going out, but the top part of my leg is really just staying in one spot.
so you can see here where I'm just kind of rolling it out and coming back in ,you
can roll it out from tap and come back in which is a little easier. or you can
do like I'm doing and leave your foot in the air. and you're really gonna feel
that in your hips and your legs so again I would just start off with a little bit,
see how it feels, and then kind of bump up from there. and so then the last one
then we're going to go back into that external rotation of the hip, but with
the band. so we're gonna go back into that kind of figure-four motion but now
I have the band. so as I come up, I'm getting that resistance. so you don't
have to come up as high as me, but again you're trying to get that
rotation that external rotation of the hip. and this was the internal rotation
just so you kind of know even though your foot's going in the opposite
direction, your hip's going that way into that external rotation. so again these
are working smaller muscles around the hip. so when you're using those bands, you
really want to start off light because you're gonna feel it, and you just want
to make sure that you're not overdoing it the first couple times you do it. so
there you have it those are nine seated exercises for the legs. if you'd like to
help support my channel, make sure and click on the link up there, and don't
forget to subscribe where? down there. and remember be safe, have fun, and I hope you
feel better soon.