Using a standard chair (with arms) that is positioned against a wall or a stable bench – such that the thighs, when seated, are parallel to the ground – fold the arms across the chest. From a seated position, stand up. Then, walk forward ten steps. Then walk back to the chair and repeat. It’s best to have a trained professional monitoring the process to prevent balance issues or even slight dizziness from the up & down movements. Avoid, if there a any blood pressure, balance, or other such contraindications, unless cleared by your primary physician.

This sit-to-stand exercise is used to assess leg strength in the older age population, with the results being tied to the extent of sarcopenia, the aging loss of muscle and strength (dynapenia). Use a standard chair (with arms) that is positioned against a wall or a stable structure, so that your thighs, when seated, are parallel to the ground. From a seated position, fold your arms across your chest and stand up, then sit back down in the chair at a comfortable pace, five times. It’s best to have a trained professional monitoring the process to prevent balance issues or even slight dizziness from the up and down movements. Avoid this exercise if you have any blood pressure issues, instability, or other such contraindications, unless you’ve cleared it with your primary physician.

Maintenance of flexibility, especially as we age, is important to reduce the risk of injury, such as hip fractures, which can have a high mortality rate in the elderly. As we advance in years over 60, there is a tendency to diminish leg strength, as measured by the sit-to-stand or sit-to-go test. Assisted lower extremity flexibility exercises, using a TheraBand – a thin, elastic rubber cord of varying intensities (thickness) – can facilitate an effective upper & lower flexibility strategy by most individuals, while practicing the sit-to-stand and Up & Go variatioins can help with improving balance and leg strength. TheraBand-Assisted Upper Extremity Stretch Grabbing the TheraBand is both hands – distance apart determines resistance – perform overhead & circles around the upper torso than progressively extends down the sides of the body. Reverse the motion. Then center the TheraBand at chest level and perform pull-aparts. Shift the hands to a diagonal position on one side and pull-apart. Perform to the opposite side. Try 10 repetitions for each exercise.

Maintenance of flexibility, especially as we age, is important to reduce the risk of injury, such as hip fractures, which can have a high mortality rate in the elderly. As we advance in years over 60, there is a tendency to diminish leg strength, as measured by the sit-to-stand or sit-to-go test. Assisted lower extremity flexibility exercises, using a TheraBand – a thin, elastic rubber cord of varying intensities (thickness) – can facilitate an effective upper & lower flexibility strategy by most individuals, while practicing the sit-to-stand and Up & Go variatioins can help with improving balance and leg strength. TheraBand Assisted Lower Extremity Stretch Lay on your back with the TheraBand around the sole of the left foot just behind the toes – grabbing the ends of the band in each hand. Extend the left leg overhead – with the other foot flat on the ground in close proximity to the butt – knee bent. Using the left hand – with the right hand following – pull the left leg close to the ground off to the side. Then flex and extend the foot – working the ankle. Try ten flex/extend motions. Then return to the starting position. With the ankle locked, pull the left leg across the body, stretching the left buttocks. Again, flex and extend the left foot. Repeat with the right leg – with the right hand as the guide.