👴🏻 Rutina de ejercicios para las rodillas EN SILLA para MAYORES DE 70, HAZLOS CONMIGO

STEEL KNEES PROGRAM 👉 https://bit.ly/3jKgOvp Are you looking for an easy and quick exercise routine to strengthen your knees? You're in the right place! Today I'm going to offer you a 15-minute class that will help improve your knee health. 0:00 INTRO Sit in the chair, close to the edge without your back touching the backrest. Place your hands on your knees. 1:18 EXERCISE 1 Start with gentle ankle movements. Place your feet on your toes as if you were on your tiptoes, hold for a few seconds, and then lower yourself back down onto your heels. This simple exercise helps warm up your calves and anterior tibial muscle. Complete 20 repetitions of the exercise. 2:38 EXERCISE 2 Next, place the ball under one foot. If you don't have a ball, you can use a cushion. Try to crush it with your leg as much as you can, hold the contraction for 5 seconds, and then relax. This simple exercise helps us work the quadriceps isometrically with a 90-degree knee flexion. Complete 15 repetitions with one leg, and then 15 repetitions with the other leg. 5:30 EXERCISE 3 As a third exercise, roll the ball and extend your leg until it is fully extended. Again, press the ball down as if you wanted to crush it for a few seconds, and then bend your knee as far as you can while rolling the ball. When you reach maximum knee flexion, hold the position for a few seconds. This is an excellent exercise that will help you work on knee mobility. Complete 15 repetitions with one leg, and then 15 with the other leg. 8:42 EXERCISE 4 Take the ball, place it between your knees, and squeeze it firmly. Hold the contraction for 5 seconds and relax. This exercise strengthens the adductors, muscles located on the inside of the thigh. Complete 20 repetitions. 10:39 EXERCISE 5 Keep the ball between your knees. Raise one leg and fully extend it. At the end of the range of motion, point your toes towards you, hold for 5 seconds, and relax. Two important points in this exercise: Keeping the ball between your knees improves the quality of the quadriceps contraction, as does pointing your toes towards you, improving the activation of the vastus medialis, the part of the muscle responsible for providing greater stability to the knee. Repeat 15 times with one leg, and then 15 times with the other leg. 13:47 EXERCISE 6 We are increasing the difficulty of this exercise exponentially. This time, keep one leg straight while performing a hip flexion movement. It should be very small, just lifting one or two finger-widths off the chair. Maintain good knee extension and dorsiflexion of the foot throughout. This exercise is more challenging and allows us to work the rectus femoris of the quadriceps more efficiently—a biarticular muscle that extends to the hip. We'll complete 10 repetitions with each leg, but if you feel capable, you can do 15 or 20 repetitions per leg. When finished, rest your legs by placing your feet on the floor. 15:40 EXERCISE 7 We continue strengthening the psoas. It's very simple. Raise your leg again, lifting it off the chair, but this time with your knee bent. The lever arm will be shorter, therefore the effort will also be less. Raise your knee as high as you can, hold for a few seconds, and relax. Repeat the movement 15 times with each leg. 18:18 EXERCISE 8 Great, we've finished the seated exercises. Stand up, it's time to complete a couple of standing exercises. Place one of your legs on the chair, as shown on the screen. From that position, move your body forward, straight without bending your hips, and transfer your weight to your front leg, thus working on knee stability. Hold the position for 5 seconds, and relax, slowly returning to the starting position. Complete 10 to 15 repetitions with one leg. 21:57 EXERCISE 9 Perfect, I hope the previous exercise wasn't too difficult. Now we're going to do some small squats. Stand behind the chair. Pay special attention to your positioning; separate your feet slightly so that the chair is shoulder-width apart, and hold on to whatever you can to avoid falling. Complete 15 repetitions. 23:45 EXERCISE 10 To finish, a short balance exercise that will test the stability of your knees. Simply lift one foot and balance on the other. As with the previous exercise, it's important to have something or someone to hold onto if you fall. Set a time goal, for example, one minute, and try to beat it with each session.