Video transcription

Hi this is Manny Castro, Exercise Physiologist. With this exercise we will be strengthening the thigh muscles, the muscles in the front of the legs. And these exercises again are specifically for seniors. Once again we will be using just the chair with a back on it and what we want to do with this exercise is sit all the way back in your chair and get some good support. If you need support for your lower back, once again you can use just a couch pillow and put it on your lower back and use that for support. But the chair should be enough. What we want to do is sit up nice and straight, once again good posture, legs again are about shoulder width or a little bit narrower than shoulder width apart. And what we will do is raise the hip up a little bit and then we will extend the knee all the way out and hold it for about a second and again count of 3 out and back. So 1 – 2 – 3 hold it for a second and bring it back. You will do about 8 to 12 repetitions with one leg and then do 8 to 12 repetitions with the other leg. Again a count of 3 and hold for a second and a count of 3 on the way back, you will continue to do this, 2 to 3 sets total and you will rest 2 to 3 minutes in between each set.