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The 4-Step Seated Leg Lift for Strength
Leg strength is key to walking, standing, and balancing with confidence. The 4-Step Seated Leg Lift for Strength is an excellent low-impact exercise that helps target your quadriceps, hip flexors, and core while reducing strain on your joints. Here’s how to perform it:- Sit Upright – Use a sturdy chair with a straight back. Sit with both feet flat on the floor and hands resting at your sides.
- Lift One Leg – Slowly raise your right leg until it’s parallel to the ground. Keep your knee straight, and avoid leaning backward.
- Hold the Lift – Engage your thigh muscles and hold for 3–5 seconds, breathing steadily.
- Lower Gently & Repeat – Lower the leg with control and repeat 10–12 times. Switch to the left leg and repeat.
How to Squat to Pick Up Objects Safely
Falls and injuries often happen during basic activities like picking something off the floor. Learning how to squat to pick up objects safely can protect your back, knees, and hips—especially if your balance or flexibility is limited. Follow these safety steps:- Stand with Feet Shoulder-Width Apart – Position your body evenly with a slight bend in your knees.
- Lower with Control – Bend at your hips and knees (not your back). Keep your chest lifted and your spine straight.
- Pick Up with Both Hands – Grab the object securely with both hands, keeping it close to your body.
- Rise Slowly – Press through your heels and engage your glutes as you return to standing.
Movement with Purpose
At Parkinson Movement, we focus on exercises and methods that support everyday functionality. From the 4-Step Seated Leg Lift for Strength to learning how to squat to pick up objects safely, every movement we teach is rooted in improving real-life capability. Stay consistent, listen to your body, and remember: strength and safety go hand in hand.
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