G’day everyone, welcome back to another exercise video. I’m Mike, physiotherapist and your seniors’ health and fitness coach and what I’ve decided we’re going through today is a seated hip routine. We’re going to go through two stretches for the hips and then we’re going to go through six strengthening exercises to keep the hips strong and to keep them moving well. We’re going to use some resistance bands, these bands I’ve got over here, for a few of the exercises. If you don’t have any of those that’s fine, you can do the exercises with your hands as I’ll show you in the video. Ok we’re going to start with a warm up. Grabbing your chair, following along with me, sitting up nice and tall in the chair. Let’s go, with some marching on the spot just to get everything moving and to get ready for the exercises. So following along with me. Bringing those knees up, nice and high. Swinging those arms as well. We’re going to do this for 30 seconds. Let’s pick up the speed a little bit. Moving those legs, moving those arms for 15 more seconds. Let’s keep going for 10 9 8 7 6 5 4 3 2 1 Taking a deep breath in and out. Ok we’re going to get into the first stretch. It’s a stretch to stretch the muscles of our glutes or more specifically the piriformis muscle. What we’re going to do is pick up one leg, place it over our knee. Now you’ve probably seen me do this stretch before because it’s a great exercise to stretch out the muscles in your glutes. So sitting up nice and tall, crossing that knee over. Your hands are on your shin, your elbows resting on your thigh. You’re sitting up tall and leaning forward into the stretch. Placing a little bit of force downwards onto that knee, pushing it down a little bit just to get a bit more of a stretch. And we’re going to hold this for 30 seconds. Leaning as far forward as you feel comfortable, with your shoulders in line with the floor, parallel to the floor, making sure you’re breathing throughout this exercise, not holding your breath. Let’s go for another 15 more seconds and 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 Excellent work, now changing legs. Bringing that up leg over the other knee with your hands on your shin, your elbow on your thigh and we’re pushing down on that thigh while leaning forward keeping our body upright in line with the floor. Holding this for 30 seconds and you’re going to feel that stretch in your piriformis muscle or your glutes. Just along here. Lets hold it for another 20 more seconds, maintaining that upright posture and again remember to breathe throughout this exercise. Let’s go for 15 14 13 12 11 10 9 8 7 6 5 4 3 2 and 1. Excellent job, shaking out those legs. Taking a deep breath in and out. So the second stretch we’re going to do now is a groin stretch or an inner thigh stretch. What we’re going to do is sit up nice and tall in our chair. As you can see I’ve moved forward in the chair. I’m going to bring my legs out like this. So my legs are apart, my knees are in line with my toes and I can already feel the stretch in my inner thighs. From this position, I’m going to maintain that upright posture and place my hands on my knees and what I’m doing in this position is pushing my knees back this way on both sides. As I’m doing this, I’m feeling the stretch increase in my inner thighs and I’m going to hold this for 30 seconds. So following along with me, for that 30 seconds pushing outways on the knees, relaxing into the stretch. We’ve got about 20 seconds to go. Remember to maintain that upright posture, don’t lean forward and let’s go for 15 14 13 12 11 10 9 8 7 6 5 4 3 2 and 1. Bringing those legs in, taking a deep breath in and then out. Ok the first strengthening exercise we’re going to get into now after our stretches is what’s known as a hip flexion exercise. That’s basically just bringing the knee up like this and bringing it down. It’s not coming out to the side, it’s just straight up and down. We’re going do that 10 times each side. We’re going to sit up nice and tall, keeping that stomach tight. You can place your hands on your knees. We’re going to lift it up and bring it down. Let’s go for 9 more. That’s 1 2 3 4 5 6 7 8 last one, 9. Great job. Taking a deep breath in and out. Lets do the same thing on the other leg, going for 10 repetitions. Let’s go and 1 straight up and down, 2 3 maintain that upright posture, 4, keeping your stomach tight, 5 6 7 8 9 and last one 10. Excellent work .Taking a deep breath in and out. Now we’re going to get into the next exercise. We’re going to bring one leg out in front just like this and we’re keeping it straight throughout this exercise. We’re maintaining that upright posture while our leg is straight and we’re lifting it up off the floor about 20 to 30 centimetres and bringing it down. We’re going to do that for 10 repetitions. Following along with me. Let’s go and 1 2 3 4 5 6 7 8 9 last one 10. Excellent work. Bringing that leg in. Changing legs. Again, we are going to go for 10 repetitions. Keeping your legs straight, toes facing the roof. Let’s go for 10. 10 9 8 7 6 5 4 3 2 and last one, 1. Excellent work. Taking a deep breath in and out. Now we’re going to work the muscles of our inner thighs. We’re going to keep our hands in this clenched fist position just like this. So together like this placed in between the knees and what we’re going to do is push our knees in towards our fist. So it looks just like this. Pushing for five seconds, pushing on those fists with your knees and 5 4 3 2 1 and relaxing. So I’m pushing my knees in towards my fist. Holding that for five seconds and then relaxing. Let’s do that for five times for five seconds. Let’s go, following along with me. Pushing those knees in. Maintaining that upright posture. Let’s go for 5 4 3 2 1 and relaxing. Again pushing in for 5 4 3 2 1. Excellent work. Again relaxing and again pushing in for 5 4 3 2 1 and relaxing. Let’s go for two more. Pushing in for 5 4 3 2 and one. Relaxing and last one and pushing in for 5 4 3 2 1. Excellent work. Shaking out those arms. Taking a deep breath in and out. Now we’re going to do a similar exercise but this time we’re pushing out ways on our hands. So we’re facing our hands on the outside of our knees and this time we’re pushing out. While I’m pushing out with my knees, I’m pushing in with my hands and we go for 5 4 3 2 1 and now we relax. Now you’re going to follow along with me. With this exercise we’re pushing in with our hands and out with our knees. Let’s go for 5 4 3 2 1. Excellent work, have a little rest. Let’s go again and 5 4 3 2 1. Have a little rest and let’s go for 5 4 3 2 1. Two to go. Having a little rest and pushing out with our knees, in with the hands for 5 4 3 2 1 and last one. Let’s go. 5 4 3 2 1 Excellent job guys. Shaking out those legs, taking a deep breath in and out. So we just worked the inner thighs then, when we were pushing out we worked the outer thighs. Now we’re going to get onto another exercise. We’re going to do similar exercises but we’re going to add in the resistance band. Now if you don’t have a resistance band that’s fine, just keep doing the movements without the resistance band but if you do have a resistance band then follow along with me. I’m going to place the resistance band on the floor underneath my shoe. I’m going to wrap it around my hands to get a little bit of resistance in it or a bit more resistance and I’m going to lift my leg up. And while I’m in this position I’m just going to push down like this. We’re going to do this 10 times. Let’s go. So my legs bent, pushing out to straight. That’s 1 2 3 and as I said, if you don’t have a resistance band just do this movement while sitting upright and the next time if you do buy a resistance band you can keep going. Ok we’ve got 5 more to go. 5 4 3 2 and last one, 1. Excellent work, taking a deep breath in and out. Changing legs. Again putting it under that foot, wrapping it around the hands to get that resistance in to a resistance that you feel is going to cause a bit of force but not too hard and then we’re going to lift that leg up, bending the knee and now we’re going to push it out. Let’s go for 10 and 1 2 3 4 5 6 7 8 9 and last one 10. Excellent work. Taking a deep breath in and out. Ok now we’re going to get into the second exercise with the resistance bands. We’re going to place the resistance band under our thighs, our knees are about shoulder with apart in line with our feet. We’re wrapping the resistance band around the legs, just like this. I’m going to tie it into a small knot just once over and I’m going to hold on to that with one hand. Then what I’m going to do is just bring my legs out like this and while I’m doing that, I’m strengthening the muscles of the outer thighs and then I’m coming back in nice and controlled. So it’s a slow movement coming out, sitting upright and then coming in. Let’s do that for 10 repetitions. Following along with me. If you don’t have the resistance band, just doing the movement. Let’s go. 1 and in, 2 and in, 3 and in, making sure those knees are inline with the toes the whole time. 4 and in, 5 and in, maintain that upright posture, 6 and in, 7 and in, nice and controlled, 8 and in, two to go. 9 and in, and last one, 10 and in. Excellent work, taking a deep breath in and out. Now we’re going to get into the the last exercise for today. We’re going to do a resistant hip flexion exercise. What I’m going to do is put the resistance band underneath my foot. Just making sure it’s nice and secure. I’m then going to wrap the opposite side around my leg, just like this. Ok and then I’m going to lock it in with my hand so it’s like this. And what I’m going to do is check the resistance to see if it’s tight enough by lifting up. That’s about right. So if it’s too loose, add a bit more resistance. If it’s too hard loosen it up a little bit. What we’re going to do is just lift that leg straight up like this and then bringing it down. We’ve got the resistance now with the resistance band. Ok let’s go for 10 and 10, maintaining that upright posture, 9 8 7 6 5 4 3 two to go 2 and last one, 1. Excellent work. Taking the resistance band out. Taking a deep breath in and then out. Ok we’re going to do the same on the opposite leg. Placing the resistance band underneath the foot, making sure it’s secure. Wrapping it around the leg just like this and then we’re going to lock it in with that hand, checking to see if the resistance is enough, that’s about right for me, again loosening it up or tightening it if you need to. Let’s go for 10 repetitions. Sitting upright, following along with me, let’s go. 10 9 8 7 6 5 4 3 2 and last one, 1. Excellent job. Taking that resistance band out. Taking a deep breath in and out. And we’re all done for today guys. That was a seated hip routine or hip exercises to help strengthen and stretch that hip. If you want to see more weekly videos, ‘like’ the facebook page and subscribe to the youtube channel. Also to improve your health and fitness, head over to morelifehealth.com and sign up to my mailing list and I’ll send you a free four week exercise ebook for seniors which will keep you in great shape, help you move well, improve your balance, get you stronger. So head over there if you haven’t already and I’ll send you a copy, Thanks for following along guys, I’ll catch you next time.