Seated Workout for Seniors | Improve Ankle, Knee & Hip Mobility + Strength скачать в хорошем качестве

Seated Workout for Seniors | Improve Ankle, Knee & Hip Mobility + Strength

Follow along with this low-impact workout designed to help seniors or anyone looking to improve ankle, knee, and hip mobility and strength — all from a chair or couch! Perfect for beginners, recovery, or daily joint care. Uses resistance bands and a wobble board. 📝 Follow-Along Workout for Seniors 💺 Seated Only | 🦵 Mobility + Strength | 🟦 Equipment: Resistance bands, wobble board, foam roller or pillow 🔥 WARM-UP: Let’s get the blood flowing before the workout starts. ✅ Front-to-back leg swings (seated): 3 rounds of 60 seconds each ✅ Lateral leg swings (like windshield wipers): 3 rounds of 60 seconds each 🦶 EXERCISE 1 – Ankle, Hip & Knee Circles One leg at a time – start with your non-dominant leg Place one foot on a block or thick book The other leg circles in both directions (25 reps each direction) Band around both feet for resistance Place a pillow or foam roller between the knees for stability ✅ Works: Ankles, knees, hips, and inner thighs 🧘‍♀️ EXERCISE 2 – Internal & External Hip Rotation Attach a band to something sturdy (like a table leg) and your foot Focus on rotating your leg inward (internal) and outward (external) 10 reps per set with a 2-second hold at the end of each rep 2 sets per leg for internal rotation 2 sets per leg for external rotation ✅ Works: Hip mobility and control – vital for walking and balance 🔄 EXERCISE 3 – Wobble Board Ankle Mobility Drill Place one foot at the center of the wobble board While keeping your foot fully in contact with the board, lean forward and back Try to gently tap the board to the floor in front and behind Do not lift your foot off the board at any point Front + back = 1 rep 10 reps per foot ✅ Works: Ankle mobility, stability, and control 🔁 EXERCISE 4 – Side-to-Side Ankle Mobility Drill (Wobble Board) Place one foot at the center of the wobble board While keeping your foot fully in contact with the board, lean side to side Try to gently tap the board to the floor on the right and left Do not lift your foot off the board at any point Right + left = 1 rep 10 reps per foot ✅ Works: Ankle mobility, lateral stability, and balance 💪 WORKOUT TOOLS: Resistance bands Wobble board or cushion Pillow or foam roller A sturdy chair ✅ Gentle & effective ✅ All seated ✅ Perfect for beginners or older adults ✅ Improve strength, circulation, and joint function ✅ No impact on knees or back 👉 Press play and follow along with us! About Coach Baso: Baso is a personal trainer based in Carrollton, specializing in mobility, stability, and strength training. Get in touch to learn more about his programs and how he can help you recover from injuries and prevent future strain. Schedule an assessment with him in Carrollton, TX: https://cbsfunctionalfitnesscom.simpl...   / basoshelton   #SeniorWorkout #ChairWorkout #MobilityForSeniors #LowImpactExercise #KneePainRelief #HipMobility #AnkleStrength #ResistanceBands #SeatedExercise #GentleWorkout #CoachBaso #WobbleBoard #FollowAlongWorkout