Hold position for 1 second.
Slowly lower heels all the way back down. Pause.
Repeat 8 to 15 times.
Rest; then do another set of 8 to 15 repetitions.
Add modifications as you progress.
Knee Flexion
Do knee flexion as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.
Stand straight; hold onto a table or chair for balance.
Slowly bend knee as far as possible, so foot lifts up behind you.
Hold position for 1 second.
Slowly lower foot all the way back down. Pause.
Repeat with other leg.
Alternate legs until you have done 8 to 15 repetitions with each leg.
Rest; then do another set of 8 to 15 alternating repetitions.
Add modifications as you progress.
Hip Flexion
Do hip flexion as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.
Stand straight; hold onto a table or chair for balance.
Slowly bend one knee toward chest, without bending waist or hips.
Hold position for 1 second.
Slowly lower leg all the way down. Pause.
Repeat with other leg.
Alternate legs until you have done 8 to 15 repetitions with each leg.
Rest; then do another set of 8 to 15 alternating repetitions.
Add modifications as you progress.
Hip Extension
Do hip extension as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.
Stand 12 to 18 inches from a table or chair, feet slightly apart.
Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.
Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
Hold position for 1 second.
Slowly lower leg. Pause.
Repeat with other leg.
