Laying Down Exercises
Since mobility may be an issue – use exercises you can do lying on your back. Heel slides are a popular exercises in this position where the individual lays flat and then simply slides the heel towards the buttocks as a means of stretching the hip flexor muscle. This can be done on both sides and depending on the activity level, 5-10 repetitions on each leg is a good start. For a slightly more challenging exercise laying down, one might want to try an exercise called, lying kicks. In the flat position, the key is having a large blanket or medicine ball that can be placed under the kneecap of the surgical side leg. With the ball under the kneecap, individuals will then slowly make a kicking motion, again 5-10 times, as a means of stretching the whole leg from toes to hip. The key is the make sure that the knee remains close to the ball/blanket at all times and remains elevated.
In addition, some people prefer to work out while looking at the television. If this is the case, sitting kicks would be the preferred exercise for an individual. While sitting on a chair, back firmly against the base, individuals will simple kick one leg up to horizontal and down, while keeping the other on the ground. For more advanced, a hold of five seconds after lifting the leg, can help build strength. This will keep the hip area moving and “well-oiled” even in the midst of non-activity.
Lastly, there is one activity that will make the most sense to everyone – walking. Whether it is a brisk walk or for athletic types, a jog, walking is one of the quickest exercises to warm up the joints and in particular, test the hip. Because it is among the most strenuous of exercises for seniors, this exercise should not be performed right away, as simply getting around the house is a task right after surgery. However, over time, there is no better way to test that new hip than letting it work itself out.
With these few tips, seniors can find places to workout ranging from their own homes to church when the feeling strikes them. Still, regardless of age or activity level, it might be smart to talk with the corresponding doctor or physician who performed the surgery – as a means of finding and setting prescribed exercise limits right after surgery. In the end, it will assure their mobility stands the test of time.