Exercise 1: The Squat
This multi-joint exercise will strengthen the inner, front, and back of the thighs and buttock muscles, lessening arthritis pain
Materials: Sturdy, armless chair. Optional: firm pillow or blanket, 5-lb. dumbbell.
Get ready: Stand tall, keeping your shoulders back and down. Focus your eyes on an object in front of you, at eye level. Breathe regularly
Exercise:
1. Stand with your back in front of an armless chair. Place your feet slightly further apart than hip-width and point your toes out slightly. Focusing your eyes on an object in front of you, cross your arms over your chest and pull your shoulders down and back. Lean forward from your hips. Slightly pull in your abdominal muscles to keep your back straight. Evenly distribute your body weight from the balls of your feet to your heels and also on your feet’s outer and inner edges.
2. In a 1-2-3-Down count, bend at the hip and slowly lower your buttocks toward the chair seat while maintaining your upper body posture.
3. Pause for a second, then in a 1-2-Up count, push up from the chair to return to your standing position using the same posture and position. Do not lock your knees when you are in standing position.
4. Repeat this exercise until you have completed 10 repetitions (one set). Rest for 30 seconds, then complete the second set.
Move on to Exercise 2: Clamshell/Leg Raise –>
Try these progressions for this exercise:
Progression 1: Place a firm pillow or blanket on a chair to help raise you up when doing squats.
Progression 2: Use a chair without a pillow when doing squats.
Progression 3: Tap the chair with your buttocks on the descent without taking any weight off of your legs and feet and push back up to the starting position.
Progression 4: Hold a 5-pound dumbbell in each hand while performing the squats; tap your buttocks on the chair.
