5 bed exercises adults over 55 can use to rebuild leg strength

 In case your incompetent? doctor didn't get your legs fully recovered!

5 bed exercises adults over 55 can use to rebuild leg strength

The 8-Minute Bed Routine That Restores Leg Muscle Faster Than Weight Training After 55

As you age, muscle strength becomes increasingly important. Without it, daily activities can become more and more challenging. You count on your leg muscles more than you'd think, and they keep you balanced and independent. Just consider how often you run errands, lift things up off the floor, and walk up and down stairs each day.

It's important to keep your leg muscles strong, because as early as your 30s and 40s, you lose muscle by a natural process known as sarcopenia. The loss even revs up after 65. That means your body repairs your muscles less, and they can even decrease in size.

Getting in the right amount of exercise is essential to keep your leg muscles in check, so we spoke with Jaqueline Gavino, MPH, CHES® & Director of Fitness at Pritikin to help you out.

"The goal of a bed-based routine is to activate muscle groups without joint stress or equipment," Gavino tells us. "What makes bed-based routines especially effective for this age group is the consistency factor. By removing every barrier, no commute, no equipment, no balance risk, people are far more likely to follow through daily. In older adults, adherence and frequency are ultimately what convert muscle stimulus into lasting strength gains."

Try this eight-minute bed routine that can help get the job faster than classic weight training after 55.

1. Supine Glute Bridges

"Electromyographic (EMG) research shows the supine bridge produces strong gluteus maximus activation at approximately 33.8% of maximal voluntary isometric contraction (MVIC), with a favorable glute-to-hamstring ratio, making it highly efficient for glute recruitment while lying down," Gavino explains.

1. Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress.
2. Place your arms at your sides with palms pressing into the surface.
3. Press through your heels to lift your hips until your body forms a straight line from head to heels.
4. Squeeze your buttocks, holding at the top for a moment.
5. Lower your hips back to the start position.
6. Perform 3 sets of 10 reps.

RELATED: The 6-Minute Chair Routine That Builds Leg Muscle Faster Than Squats After 60

2. Straight-Leg Raise

"Age-related strength decline tends to be more pronounced in the quads than hamstrings, and quadriceps strength is a key predictor of functional ability in older adults. The straight-leg raise loads the quads safely in a fully supine position. This is one of my favorites because it also mimics the correct way of walking, using so many functional muscles and improving posture," Gavino says.

1. Start by lying flat on your back with your arms extended overhead.
2. Keep one leg extended on the mattress and the other bent.
3. Activate your core as you lift the extended leg off the mattress, keeping your lower back pressed into the surface.
4. Hold for 3 seconds at the top.
5. Use control to lower your leg.
6. Repeat on the other side.
7. Perform 2 sets of 10 reps on each leg.

RELATED: 5 Chair Exercises That Restore Leg Strength Faster Than Squats After 60

3. Lying Leg Curl

(Interesting that lying face down I can engage my left hamstring fully, no other position works! Ask your doctor to explain.)  

"Research confirms the lying leg curl produces the greatest hamstring activation and the highest hamstring-to-quadriceps EMG ratio compared to squats, deadlifts, and hip thrusts, making it uniquely effective for hamstring isolation horizontally," Gavino explains.

1. Begin by lying flat on your stomach on the mattress with legs extended behind you.
2. Place your forehead on a pillow or your hands for support.
3. Bend one knee and bring your heel toward your glute.
4. Curl it as far as you're comfortably able to while pressing your thigh into the mattress.
5. Hold briefly at the top, squeezing your hamstring.
6. Return to the start position.
7. Perform 2 sets of 12 reps on each leg.

RELATED: If You Can Do These 8 Lower-Body Moves, Your Leg Strength Is Elite

4. Side-Lying Hip Abduction

"The gluteus medius is critical for gait stability and fall prevention, a top concern for this age group. This movement targets those lateral hip muscles with zero joint loading," Gavino points out.

1. Start by lying on one side of your body with your legs stacked.
2. Lift your top leg slightly back and up.
3. Perform 2 sets of 12 reps on each leg.

RELATED: This 5-Minute Morning Routine Builds More Strength Than Hour-Long Workouts After 50

5. Ankle Pumps

"This exercise activates the calf muscles and supports venous return, especially important first thing in the morning, and serves as a warm-up before progressing to more demanding movements," explains Gavino.

1. Start by lying flat on your back in bed.
2. Keep your body relaxed and your legs extended or slightly bent.
3. Pull your toes back toward your shins, flexing at the ankles.
4. Continue to switch between pointing and flexing.
5. Perform 2 sets of 20 reps.

Read the original article on Eat This Not That.

Submarine failure in Pittsburg: USS Requin (SS-481): requin, French for shark.

In Pittsburgh for the NCAA Frozen four, we went to the overlook at the Duquesne Incline and saw a submarine below and decided it was required to go thru it.

The bottom of the hatch is maybe 14 inches up and for me to get thru I lift my good right leg thru. Trying to lift my left leg up behind me and through doesn't work. The toe catches on the lip. My friend behind me has to grab my shoe and lift it over the  lip. I did finally figure out how to do it. I pivot so I'm facing the hatch and in that position I can lift the left foot properly. If I'm standing engaging my hamstring  I can maybe get my toe 4 inches off the ground but if I'm laying on my stomach I can easily bring it to 90 degrees. I should be able to go to any therapist in the world and have a specific protocol given to me to fix that problem. With 10 million yearly stroke survivors  someone has solved this but unless it is put into a publicly available database it is totally worthless.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I didn't try the movie version of grabbing the top and swinging both legs thru at the same time. The ladders were doable but we didn't get into the lower bowels or conning tower where the ladders are straight up and down.

Determinants of sit-to-stand tasks in individuals with hemiparesis post stroke: A review

I still have to think too much when I do this and lots of times have to use my right leg to pull my left leg further under me since my hamstring on the left is not reliable. A stroke protocol for teaching this would be extremely useful, but that won't occur for 50 years.

Determinants of sit-to-stand tasks in individuals with hemiparesis post stroke: A review

• Amira Boukadida^a,
• France Piotte^b,
• Patrick Dehail^b,
• Sylvie Nadeau^{a, ,}

 Show more

doi:10.1016/j.rehab.2015.04.007

Get rights and content

  Open Access

---

Abstract

Background and purpose

The ability to rise from a chair to reach a standing position is impaired after stroke. This paper aims to review for the first time the factors that impact the ability to rise from a chair and identify recommendations for post-stroke rehabilitation.

Methods

In order to analyse relevant scientific publications (French and English), the search terms “stroke”, “rehabilitation” and “sit-to-stand” (STS and its variations) were used. The initial literature search identified 122 titles and abstracts for full review and 46 were retained because both the junior and senior researchers agreed that they were aligned with the objectives of this review.

Results and conclusion

During STS, most individuals with hemiparesis able to stand independently presented several changes such as lateral deviation of the trunk towards the unaffected side (ipsilesional side), asymmetrical weight bearing (WB) and asymmetry of knee moment forces. Interestingly, the WB asymmetry was observed even before seat-off, when subjects with hemiparesis still had their thighs in contact with the chair suggesting a planned strategy. Among other interesting results, the time to execute the STS was longer than in controls and influenced by the sensorimotor deficits. A greater risk of falling was observed with a need for more time to stabilize the body during STS and especially during the extension phase. Some rehabilitation interventions may be effective in improving STS duration, WB symmetry and the ability to stand independently with repeated practice (mentally or physically) of STS tasks. However, more research is essential to further investigate effects of specific training protocols and pursue better understanding of this complex and demanding task, particularly for stroke patients who need assistance during this transfer.

Bar stool stroke rehab

Its important to do your rehab wherever you are. Getting my feet onto the crossbars on my stool usually doesn't work with just the left leg alone. My hamstrings are not strong enough to pull the leg underneath me, so I have to use my right leg to help. Then once there I can work on dorsiflexion and foot pointing while engaging in conversation and drinking. In order to get your million repetitions you have to take every chance you can to practice. And with no back on most bar stools you have to engage your core muscles to stay erect.  Walking after a few drinks really challenges your balance. Something your doctor should be prescribing if they were any good.  Have fun, I am.

Fireworks stroke rehab

Got there 15 minutes early. Enough time to smoke a cigar and spend all that time leaning against the car and practising using my hamstring to pull my left foot under me. I was impressed that while watching  I could actually feel the mosquitoes landing on my left side exposed skin, I did have to use my right hand to brush them off. I  know I should have let them bite for the extra itching sensation later but sometimes my logical brain overrides my extralogical brain. For those of you snickering, yes I do have a brain and its works damn well. But not well enough to catch its instead of it on first read thru.

The effects of dual-channel functional electrical stimulation on stance phase sagittal kinematics in patients with hemiparesis

Your therapist  can explain how this might help your walking/stance. Although I will never allow one to eStim my hamstring again.
http://www.jelectromyographykinesiology.com/article/S1050-6411%2812%2900200-3/abstract

Abstract 

Sixteen subjects (aged 54.2±14.1years) with hemiparesis (7.9±7.1years since diagnosis) demonstrating a foot-drop and hamstrings muscle weakness were fitted with a dual-channel functional electrical stimulation (FES) system activating the dorsiflexors and hamstrings muscles. Measurements of gait performance were collected after a conditioning period of 6weeks, during which the subjects used the system throughout the day. Gait was assessed with and without the dual-channel FES system, as well as with peroneal stimulation alone. Outcomes included lower limb kinematics and the step length taken with the non-paretic leg. Results with the dual-channel FES indicate that in the subgroup of subjects who demonstrated reduced hip extension but no knee hyperextension (n=9), hamstrings FES increased hip extension during terminal stance without affecting the knee. Similarly, in the subgroup of subjects who demonstrated knee hyperextension but no limitation in hip extension (n=7), FES restrained knee hyperextension without having an impact on hip movement. Additionally, step length was increased in all subjects. The peroneal FES had a positive effect only on the ankle. The results suggest that dual-channel FES for the dorsiflexors and hamstrings muscles may affect lower limb control beyond that which can be attributed to peroneal stimulation alone.

Exercises to Target Specific Hamstring Muscles

There is no way I can even summarize  this so ask your therapist  to put it into  understandable words if your hamstring needs help.
http://sportsmedresearch.blogspot.com/2012/08/hamstring-exercise-rankings.html