Stretch knees while sitting
The quadriceps muscle plays an important role in daily activities such as walking, climbing stairs, or standing up from a chair. Sitting knee stretching exercises allow exercisers to control rhythm and tension, thereby improving muscle activation without putting pressure on the spine or hip joints.
Over time, stronger quadriceps muscles will contribute to protecting knee joints and increasing endurance for the lower body. This is one of the simple, safe exercises to help restore strength to legs after 60 years old.
Sit upright on a solid chair, 2 feet flat on the floor. Gently tighten your abs, hands holding both sides of the chair to maintain balance. Slowly straighten one leg until the knees are completely straight, hold for a few seconds and tighten your thigh muscles, then lower your legs in control.
Perform 3 sets, each set 12 - 15 times for each leg, rest for about 45 seconds between sets.
Sit and pull the resistance rope
Healthy stretch muscle groups play an important role in maintaining the correct posture, protecting shoulder health and maintaining balance for the upper body.
Stretch traction exercises while sitting help strengthen the muscles that hold open shoulders and the straight spine, while restoring strength that is often reduced due to sitting a lot and little exercise. This movement effectively combines with push-ups, contributing to the development of balanced and sustainable muscles.
Sit upright on a chair or floor, thread the resistance rope around your feet. Extend your arms straight forward, keeping the rope straight. Slowly pull your elbows back, and at the same time, tighten your shoulders and hold them for a few seconds. Then, bring your hands back to their original position in a controlled manner.
Perform 3 rounds, each round 12 - 15 repetitions, rest for 45 - 60 seconds between rounds.
