1) Seated Marching :
- Find a Sturdy Chair: Choose a chair with a flat, stable surface and a backrest for support.
- Sit with Proper Posture: Sit comfortably on the chair with your back straight and shoulders relaxed.Keep your feet flat on the floor, hip-width apart.
- Engage Your Core: Tighten your abdominal muscles to engage your core. This helps maintain stability and proper posture throughout the exercise.
- Lift Your Knee: Lift one knee towards your chest in a marching motion.Keep the movement slow and controlled to avoid any strain on your joints.
- Lower Your Leg: Lower the lifted leg back down to the starting position.Repeat the marching motion with the opposite leg.
- Alternate Legs: Continue to alternate lifting each knee in a marching motion.Aim for a smooth and rhythmic movement.
- Controlled Breathing: Coordinate your breathing with the marching motion. Inhale as you lift one knee and exhale as you lower it.
- Repetition: Start with a manageable number of repetitions, such as 10-15 marches on each leg.Gradually increase the number as you feel more comfortable and stronger.
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