Stretch and strengthen your leg muscles to make daily tasks like walking and climbing stairs safer and easier.
Standing or Seated Hamstring Stretch
Stubborn hamstrings tight? Get proper step-by-step directions on how to do a standing or seated hamstring stretch.
Calf StretchLearn how to use the straight and bent leg techniques to safely stretch your lower leg muscles before and after you work out with this calf stretch.
Keep the largest muscles around your hips and knees flexible to ease walking and other daily tasks with this quadriceps stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
Seated Butterfly StretchStretch the muscles of your inner thighs, groin and hips with a proper seated butterfly stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
Work your abs, arms and legs with the dead bug exercise.
Each of these sit-to-stand exercises, provided by physical therapists from the American Physical Therapy Association, can improve your ability to get up from a chair, get in and out of bed or your car. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 4 (the hardest).
Toe TapsImprove your balance and coordination with toe tap exercises.
Make climbing stairs and moving around and up and over obstacles safer and easier with a variety of step-up exercises provided by physical therapists from the American Physical Therapy Association. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 3 (the hardest).
Speed Skaters With & Without Resistance Band
Increase the strength in your glutes and legs with this functional speed skater exercise provided by physical therapists from the American Physical Therapy Association. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 4 (the hardest).
Heel & Toe TapsMaintain leg range of motion with these heel and toe tap exercises. This exercise includes progressions to work up to as your range of motion slowly increases. If you’re just starting out, begin with level 1 (the easiest) and slowly progress to level 3 (the hardest).
Leg LiftsWork your quadriceps — a major muscle used for walking — with these leg lifts.
Get some cardio while you improve your range of motion with this seated march.
Try these jacks – without the jump — to improve your flexibility.
Deadlift With Resistance Band
Use a resistance tube or band to work your glutes, hip and leg muscles with this deadlift exercise.
Leg Press With Resistance Band
Work your quadriceps, hamstrings and calf muscles with this leg press exercise to strengthen your legs.
Seated Knee Lift With Resistance BandStrengthen muscles around your hips with this knee lift exercise.
Side Leg Raise
This simple but effective side leg raise will strengthen your hip abductors, making daily tasks like getting in and out of your car easier.
Standing Hip ExtensionGain flexibility and strength in your hip extensor muscles with this standing hip extension exercise.
Calf RaiseStrengthen calf muscles to ease walking and climbing stairs with this calf raise exercise.
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Take the First Step to Get Moving
Before you customize a physical activity routine that’s just right for you, download the e-book: A Guide to Happy Feet. Learn ways to protect your feet, what to look for in shoe choices and more. It’s the first step to getting and staying active.
- Stretch just until you feel gentle pulling in your muscles, then hold the stretch.
- The stretch shouldn’t be painful.
- Stretch gently and smoothly. Do not bounce.
- Breathe naturally as you hold the stretch. Don’t hold your breath.
- Repeat stretches as needed, slowly increasing their depth over time.
- Use a resistance band or tube with foam handles. They’re easier to grip.
- Or add foam pipe insulation to bands or tubes to create handles.
- Handles not an option? Opt for resistance tubes. They’re gentler on hands.
- Resistance tubes and bands come in many lengths and resistance levels. Don’t rely on their color to gauge these factors. Manufacturers use different colors to indicate them.
- Try different ones to find the best fit.
- The last few reps in a set should be difficult, but not impossible.