G’day guys. Mike Kutcher here from morelifeheath.com what we're going to go through today is a
lower body strengthening workout to help you work all those muscles in your lower limbs if you get knee pain, or you're finding it's
harder to stand up, then this is the workout for you by performing this exercise you're going to
get your legs stronger and you'll feel it's much easier to be standing up you'll also notice your pain is decreasing,
you are doing everything properly you are much stronger in your lower limbs you are going to feel your balance is picked
up, you're just going to find you're walking a lot easier everything will feel a lot easier for you,
so this is the best workout out there for working your lower limb, so follow along with
me before you get started, I want you to watch
my video on how to squat properly I also want you to watch the video on how
to stand up properly as well make sure you got your chair like this one
I've got here we've got about seven exercises to do during
this session and they targets the whole of the lower body from the glutes, all the way
down to the ankles follow along with me, let's get started we're going to start as we always do marching
on the spot, moving those arms, moving those legs, getting everything moving following along with me, big smile on the
face, remember it's always good to move up warm up before doing any exercise, so getting
moving just some more exercises to wake those muscles up, to lubricate the joints just to
get ourselves ready for the exercises you will find you'll get more out of the workout,
and you'll find it's a lot easier as well follow along with me, let's go for another
ten more seconds, ten, nine, eight, seven, six, five, four, three, two, one, great work
guys take a deep breath in and out we're going to take a seat on our chair, we're
just going to run out joints through a bit of mobility work by mobility I mean we're just going to run
out joints through just to get the warmed up we're going to start with some ankle rolls,
bringing your leg out, we're just going to do some circles like this so just moving it
around, that's it, nice big circles I'm going to go the other way, let's get five
circles, four, three, two, one let's change legs, right leg moving around
or if you did the left of the right leg now you into the left leg, following along with
me, sitting up nice and tall then we're going to do the other leg, moving
it around so the other way not on the leg moving around follow along with me, we're
going to bring it back we're going to straighten up our knee, you
get into the other knee that's it just to get those lower leg muscles working out, we
are going to do a few of them we're going to do some more marching, just
moving those legs, let's go for another five seconds, five, four, three, two, one, great
job take a deep breath in and out we're going to get into the first exercise,
what we're going to do we're going to stand up, and we're going to be doing the squat as I mentioned at the start of the video,
make sure you watch you watch the how to squat video, because a squat is a very important
exercise that works all the muscles in our legs it's a good exercise to perform, to make sure
you're doing correctly, it will show up over and over again in the exercise programs that
we do how we always do the squat, we're going to
hold on to the chair, we're not going to come forward, we're going to hinge at the hip we're going to sit down like this, so we're
going to come up, we're going to do this ten times following up with me, let's go, ten, nine,
eight, great work guys, seven, six, five, four, three, two, and last one, one, and one
great work take a deep breath in and out we're going to get on to our hip abductions
which is our leg swings out to the side, so place a chair in front I'm just going to bring my leg out to the
front, my toes are always going to face forward, they're not going to face out to the side
they're facing forward we're going to do this ten times, let's go
follow along with me, nine, eight, seven, six, five, four, three, two, and one, great
work guys you're on to the other leg, ten, nine, eight,
seven, six, five, four, three, two, and one we're going to take a deep breath in and out we're going to take a seat in the chair, we're
going to get into the sit to stand exercise which is another great exercise to be working
all those muscles in our legs how we do this, I have explained this in the
sit to stand video so make sure you watch this we put our hands across our chest, we're going
to stand up we are going to do this ten times, let's go,
ten, if you need to hold onto the chair hold on to the chair nine, two hands or one hand whichever you
feel most comfortable with, eight, seven, six, five, four, three, let's go two more,
two, and last one, one, great job taking a deep breath in and out now we're going to get back into the hip,
so strengthen those glutes glutes are a very important muscle to strengthen,
strengthen our glutes you also are taking a lot of strain off those knees how we're going to do this exercise? we're going to sit up nice and tall, holding
onto the chair I'm just going to be my legs straight back
like this you can rest it on the floor like I'm doing, my leg is straight and then I'm
going to bring it forward We do this ten times, let's go to ten, facing
the way you're going, nine eight, seven, six, five, four, three, two, and last one, one,
great job we're going to head on to the other leg, standing
up nice and tall, keeping that stomach nice and tight ten, you're going to feel it in your glutes,
by glutes I mean your buttocks, eight, seven, six keep following along with me, five, four,
three, two, and last one, one, great job guys take a deep breath in, you're all doing really
well, and out we're going to get to an exercise known as
good mornings, I can't tell you why they're called good mornings she probably looked that up who named them
good mornings, what this is going to strengthen is our hamstrings which is another muscle
that stabilizes our needs and also strengthens our lower back how we're going to do this, we're going to
stand up nice and tall, our arms are going to be by our side like this, we're going to
keep our legs tight, slight bend in the knees I'm going to look the way I'm going, I'm going
to come forward, and then I'm going to come up you're going to feel that in those hamstrings
the back of the legs, let's go ten times, ten, nine, face away you're going, eight,
seven, six, five keep going guys, four, three, two, and that's
one, one we're going to come up ,we're going to take
a deep breath in, and out we're going to head up to the next exercise
now which is working the calves or the back of the lower legs we're going to stand holding onto the chair,
we're going to stand up nice and tall, we are going to come straight up onto the toes,
we're not going to come forward just straight up onto the toes and down, let's
go ten times, ten, nine, eight, seven, six, five, four, three, two, and one, great job we're going to take a seat in the chair and
what we're going to work on now is strengthening in front of those legs we're going to sit about halfway through the
chair, you can lean back if you want to, I'm going to sit up just to work that stomach
a bit more we're going to take the leg out straight in
front of us nice and slow in control, we're going to bring it down into the same with
the other leg then we're going to bring it down, we're going
to do with ten times each leg, let's go, one, keeping that leg nice and straight or getting
nice and straight if you do get any pain you don't need to go
as far, we can work up to that as your legs get stronger but keep follow along with me so lifting that leg up, keeping it straight,
and let's keep going, I've got about another five each leg, following along with me, you're
all doing a great job, I've got a few more exercises to do after
this, so let's keep going, follow along with me, keeping that leg strong, you will start
to feel it in the front of those legs we're going to do three more each side, so
three, three, two, two and last one, one, and one great job take a deep breath in and out there we've targeted all the muscles in our
lower legs, now we're going to finish it off for the stretch of the back of the legs and
also a stretch of the lower back how we're going to start with the stretch
of the back of the legs, we're going to sit in the chair we're going to reach down as far as we feel
we're capable of, we're going to hold this for thirty seconds let's go, if you can touch your toes, touch
your toes, you're keeping your foot up towards you, and you're going to hold this stretch let's go for another twenty seconds, twenty,
nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,
eight, seven, six, five, four, three, two, one we're going
to change legs, same thing I'm bringing my leg out, keep my leg straight, bring my toes
towards me, then I'm coming forward and sliding my hand down my leg as far as I feel comfortable,
feeling the stretch in my back of my leg follow along with me, holding on to the stretch,
if you can't touch your toes, touch your toes by stretching the muscles in our legs as well it also takes a strain off the knees, it's
always good to stretch everything out to work on our flexibility let’s go for twenty seconds twenty, nineteen,
eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten ten more seconds guys, I feel the stretch,
let's keep going another five seconds, five, four, three, two, one, great job guys take a deep breath in and out we're going to finish up with one last stretch,
we're going to stand up, I will turn my chair around, you're not going to be holding on
to the chair I'm going to place the hands and the smaller
my back with my fingers facing down just like this I'm going to lean back into this stretch,
this is one of my favorite stretches because we do spend a lot of time in that forward
position, so it's always good to relieve a lot of that stress and the lower back we're going to hold this for another twenty
seconds, so making sure you're feeling the stretch, and you're leaning into it just like
I'm doing big smile on the face because we love this
stretch, we have finished the exercise session let's go for another ten more seconds, ten,
nine, eight, seven, six, five, four, three, two, one and we're all done, we're going to take a
deep breath in and out there we have it, a lower limb strengthening
session which will help take the strain off your knees if you do get arthritis, it will also strengthen
all those muscles in your legs which will mean it will be a lot easier for
you to stand up and find everything a lot easier around the house doing the stairs you'll find you're walking easier when you're
outdoors with your friends, everything will be a lot easier so stay consistent with this exercise session,
if you have found it a witness again if you've got any questions shoot me
an email at mike@morelifehealth.com or you can write any comments in the comment box
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next time
