Shared with Public Follow [Saturday Workout + FREE Seniors Exercise eBook] Happy Saturday Everyone, Here is another workout for you all to enjoy. Poor posture often causes the muscles of the chest to become tight. U.S. Department of Health and Human Services. You can stretch anytime, anywhere. The use of any information provided on this site is solely at your own riskYou should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs. Click here: https://www.facebook.com/groups/morelifehealthseniors/For a 4-WEEK SENIOR'S EXERCISE EBOOK, and much, much more. Back pain is common as we age. A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. balance and range of motion. Energizing bodyweight exercise circuits intended to improve strength and cardiovascular
Alternatively, hold on to the chair seat. Place your left hand on your right elbow and gently pull your right arm across your chest. EXERCISES TO IMPROVE ALL AREAS OF SENIORS' FITNESS, ACCOMPANYING DOWNLOADS TO ASSIST WITH YOUR HEALTH & FITNESS. https://www.uptodate.com/contents/search. Hold for 10 seconds, eventually working up to 30 seconds. Gentle movements, such as those in tai chi, Pilates or yoga, can help you be more flexible in specific movements. range of motion and coordination. We want you to know we are here for you! dances to create fun-filled classes where you don't even realize you're getting fit. Have fun and move to the music while improving strength and range of motion for everyday life. Passive stretching is a gentle type of stretching that allows you to relax into a pose to stretch your muscles. include protected health information. More MC. Seated exercises and more for over 60's, by More Life Health Seniors Here are five moves to add to your workout routine. Take a deep breath and slowly exhale as your stretch. All rights reserved. Move to the beat at your own speed and revitalize your body. Some research suggests that pre-event stretching may actually decrease performance. Click here: https://morelifehealth.com/productpage/4stretch-exercises-pdfSTRETCH EXERCISES:Stretch 1: Posture Stretch- Position 1: Arms at 45 degrees- Position 2: Arms at 90 degrees- Position 3: Arms at 120 degreesStretch 2: Lumbar Extension StretchStretch 3: Groin StretchStretch 4: Calf Stretch with Hip ExtendedStretch 5 (Optional): Quadriceps StretchREMEMBER TO WARM-UP prior to doing this exercise:For the warm-up video: Seated Warm-Up: https://youtu.be/80ONlDEowzoIf you'd like to SUPPORT More Life Health, by giving a DONATION: https://morelifehealth.com/donateTo order an AMAZING RESISTANCE BAND FOR SENIORS to help improve your strength and fitness faster, visit. Floorwork included. Understand why stretching can help and how to stretch correctly. Recenter your mind and restore your body. See additional information. You can do these balance exercises every day, several times a day even when youre standing in line at the bank or the grocery store. We avoid using tertiary references. Exercises for SeniorsHealth Information Join Now, About UsBlogShop Resistance BandsSearchBook a Consult, Contact UsFAQsShipping & HandlingTerms & ConditionsPrivacy Policy, 2022 More Life Health, All Rights Reserved. ^^ To use Apple Fitness+, members must have an iPhone 8 or later running iOS 16.1 or later or an Apple Watch 3 or later running watchOS 7.2 or later paired with an Apple iPhone 6s or later running iOS 14.3. Then you speed up gradually and add intensity as you warm up. 157 views, 0 likes, 0 loves, 0 comments, 1 shares, Facebook Watch Videos from De Nito : He's 66 Years Old, Weights 150 Kilos and Looks Like a Monster * Participating locations ("PL") not owned or operated by Tivity Health, Inc. or its affiliates. You are being re-directed to our SilverSneakers merchandise website, operated by our partner Taylor Communications. Use of PL facilities and amenities limited to terms and conditions of PL basic membership. By incorporating a stretching program into your week, you may benefit from increased flexibility, relaxation, and an improved quality of life. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet.You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. Incorporating flexibility and stretching exercises into your daily routine can provide a range of benefits, from reducing pain and stiffness to improving balance and mobility. Whether you're just starting out or have been practicing for years, this class is perfect for anyone looking to implement different stretches into . The best of yoga, Pilates, and barre combined in a mind-body mat workout. If you have a hard time holding your arms up, use a wall. Wolters Kluwer; 2022. Here are a few examples for people who are just getting started. Even better, stretch after your workout when your muscles are warm. Your back will move away from the back of the chair. cognition
Improve your balance, decrease your pain, get fitter, stronger, move well, look and feel better - Get more out of life each day! Studies about the benefits of stretching have had mixed results. Fall prevention: simple tips to prevent falls. This type of gentle exercise has proven to be quite a useful tool for seniors looking to become more agile. However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints. To strengthen and stretch muscles in the lower back Take a deep breath, tighten your buttocks, and tilt your hips slightly forward. Stand with your feet hip-width apart, with your hands on your hips or on the back of a sturdy chair if you need support. Stretch the neck by slowly bringing your chin toward your chest and turning your head side to side. Fullerton, CA 92835 2nd ed. All rights reserved. Do not overstretch. San Clemente, San Juan Capistrano & Dana Point, Group exercise classes FREE with membership, including classes just for seniors. Physical Activity Guidelines for Americans. This article, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Stand with your feet hip-width apart and your weight evenly distributed on both feet. The National Institutes of Health recommend including some of these stretches in your fitness routine. https://morelifehealth.com/bands SUBSCRIBE TO THIS CHANNEL for regular exercise videos for seniors: https://www.youtube.com/channel/UCC4TRhL4BiA7--jpxVVXcpQ?sub_confirmation=1JOIN THE FACEBOOK SUPPORT COMMUNITY. If youre an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. Try this innovative online class from SilverSneakers today and start feeling the benefits of regular exercise and social connection. Seated in a chair, lift your right foot off the floor and slowly rotate your foot 5 times to the right and then 5 times to the left. SIGN UP to the More Life Health mailing list: Click Here: https://www.morelifehealth.com/joinDo your best and any questions ask below!- MikeDISCLAIMER:More Life Health offers health, fitness and nutritional information and is designed for educational purposes only. Stretching has many benefits for older adults. Always consult a doctor before starting a new exercise routine. More Life Health is a channel to motivate and help older adults improve balance, strength, fitness, movement, flexibility, confidence and more in the comfort of your own. Splash is suitable for all
Find a participating plan with SilverSneakers, Answers to your frequently asked questions. Education, movement and practical tips designed to help preserve and enhance memory and
Use of PL facilities and amenities limited to terms and conditions of PL basic membership. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. A higher intensity dance workout class that improves cardio endurance and burns
Switch to the other side. The dance workout mixes the graceful steps of ballroom and the up-tempo steps of Latin
Also remember that stretching doesn't mean you can't get injured. Maintaining mobility of the neck is important for posture and activities such as driving. Its common knowledge that people slow down as they age. 7 talking about this. Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg. when used for aerobic exercise and resistance training. Keep up with your stretching. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. You can learn more about how we ensure our content is accurate and current by reading our. Mission Viejo, CA 92692 Keep feet flat on the floor. Blair, S. N., Castaneda-Sceppa, C., Duncan, P. W., Judge, J. O., King, A. C., Nelson, M. E., & Rejeski, W. J. Stretching incorrectly can actually do more harm than good. May include floorwork. Start Slowly and Progress Gradually Begin with gentle dynamic stretching and gradually increase the intensity as you become more comfortable. The exercises are designed to be gentle and accessible, so elderly seniors of all fitness levels can participate. Hold each position 30 seconds and repeat on other foot. ncoa.org/wp-content/uploads/ACSM-AHA_physical_activity.pdf, nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html, acefitness.org/acefit/fitness-fact-article/2610/flexibility-benefits/, biomedgerontology.oxfordjournals.org/content/55/2/M74.full.pdf+html, 6 Simple, Effective Stretches to Do After Your Workout, Passive Stretching: What It Is and How to Do It, Courtney Sullivan, Certified Yoga Instructor, President Joe Biden's Physical Exam Shows Him in Good Health With a Few Minor Issues. If you'd rather stay on SilverSneakers.com and not visit the store, select cancel. Even 5 to 10 minutes of stretching at a time can be helpful. Resistance Band Workout Exercises For Seniors, Seated Lower Body Stretching Exercises For Seniors, 5 Flexibility & Stretching Exercises For Seniors. Stretching can be time-consuming. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Centers for Disease Control and Prevention, cdc.gov/physicalactivity/basics/older_adults/index.htm, go4life.nia.nih.gov/exercises/flexibility, mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/art-20047358, 16 Cooldown Exercises You Can Do After Any Workout, 5 Joint Mobility Exercises to Improve Flexibility and Function, President Joe Biden's Physical Exam Shows Him in Good Health With a Few Minor Issues. and manage stress more effectively. Haskell, W. L., King, A., Oka, R., Phillips, W., Pruitt, L. A., & Rodenburg, A. It also helps to release muscle tension and soreness, and reduces the risk of injury. They may help ease some of the pain. calories. Balance exercises are an important part of staying active and healthy. Free your joints, build strength and start new friendships in senior classes like Silver Sneakers and Zumba Gold. Personal/Group training and specialty classes available for an additional fee. Laguna Niguel, CA 92677 (Chair available). Also stretch muscles and joints that you routinely use or that you use in your activity. groups. (949) 495-9622, MISSION VIEJO FAMILY YMCA Pause for 3 seconds and slowly lower your leg. Bring your foot up to your buttocks while reaching back and holding on to your foot. Take a deep breath, tighten your buttocks, and tilt your hips slightly forward. Healthline Media does not provide medical advice, diagnosis, or treatment. A nice added bonus about this stretch is that you don't need to stand! To see how to make a playlist of your favourite exercise videos, click here.Remember to Warm-Up before exercising (click here for warm-up videos). In fact, did you know, research shows that a lack of social connection and the feeling of loneliness and isolation are as damaging to ones health as smoking 15 cigarettes a day? A study published in the Journal of Gerontology looked at the 12-month results of a stretch and flex program for older adults. Always talk to your doctor before starting an exercise program. Kindle Edition. This standing class alternates upper-body strength work with low-impact cardio
Sit in a firm chair. The Y is committed to providing health and wellness opportunities to everyone, at every stage of life. 2021; doi:10.1123/jsr.2020-0059. Mayo Clinic on Incontinence - Mayo Clinic Press, NEW Mayo Clinic on High Blood Pressure - Mayo Clinic Press, Mayo Clinic on Hearing and Balance - Mayo Clinic Press, FREE Mayo Clinic Diet Assessment - Mayo Clinic Press, Mayo Clinic Health Letter - FREE book - Mayo Clinic Press. (714) 879-9622, HUNTINGTON BEACH FAMILY YMCA Move through seated and standing yoga poses to increase flexibility,
strength and endurance. Find a participating plan with SilverSneakers, Answers to your frequently asked questions. 24 Hour Fitness USA, LLC. Madden CC, et al. Bring movement into your stretching. Sign up with your email address below for regular exercise videos for seniors to help improve health and fitness. Hold your arms up and out in front at shoulder height, with your palms facing outward and the backs of your hands pressed together. No equipment is needed. Get more class options
Advertising revenue supports our not-for-profit mission. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. (2007). Dont miss out on this opportunity to improve your flexibility, mindfulness, and happiness with The Happiness Effect class for seniors. Exercises to try - flexibility exercises. Bend your right arm, raising it so your elbow is chest level and your right fist is near your left shoulder. Here at the Y you will find health and community. Find a physical therapist (your local Y is a good place to start) who can assess your muscle strength and tailor a stretching program to fit your needs. In: Prescriptive Stretching. Riebe D, et al., eds. It is especially beneficial for those who experience stress or anxiety, or who may be dealing with isolation or loneliness. In Pilates gentle movements, low-impact poses, light stretches and the use of individual pieces of equipment are utilised, to improve physical capabilities. Flexibility assessments and exercise programming for apparently healthy participants. Components of Fitness - Part 1: Health Components of Fitness - Part 2: Skill To provide you with the most relevant and helpful information, and understand which flexibility and breath awareness. To increase strength in the abdominal muscles, To increase strength in the chest and shoulders, To strengthen and stretch muscles in the lower back, To strengthen postural muscles and stretch the chest. Review/update the AskMayoExpert. Anderson BL, et al. When putting together a full-body stretching routine, aim to include at least one stretch for each major muscle group in your body in order to reap, Stretching after a workout doesnt take much time, and it has many great benefits. Not so fast. If you have any muscle or joint injuries or previous surgeries, be sure to ask your doctor or physical therapist what stretches are best for you. Elevate your heart rate with low impact aerobic movements and progressive intensity
This class introduces easy-to-follow Zumba choreography that focuses on balance,
Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. SWIMMING (2016). 612 views, 21 likes, 30 loves, 170 comments, 133 shares, Facebook Watch Videos from TE-Links | The Official Telecom Discussion Forum of NEDUET: Episode 2. ACSM's Guidelines for Exercise Testing and Prescription. If you have a chronic condition or an injury, you might need to adjust your stretching techniques. Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can feel the muscles along your shin working. Aim for a program of daily stretches or at least three or four times per week. The class provides an opportunity to cultivate feelings of happiness and connect with others through movement and mindfulness. To participate in flexibility and stretching exercises for seniors and older adults all you need is a chair. The YMCA is a place to be healthy and make meaningful connections. The ultimate dance fitness party for fun-loving adults. If you are a Mayo Clinic patient, this could Chair exercises are great for everyone, including seniors and anyone looking for ways to stay active as they age. Once you have confirmed your registration you will receive a FREE 4-week exercise plan built especially for seniors. SilverSneakers Splash. Stand about 3 feet away from a wall, facing the wall, with your feet shoulder-width apart. Enjoy free access with select health care providers see your plan for details. information highlighted below and resubmit the form. Build endurance while increasing flexibility. (Its a very subtle movement.). "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. 11 Easy Stretching Exercises For Seniors 1. Now tilt your hips back, and hold for 3 seconds. 2300 University Drive 2020; doi:10.3390/ijerph18010065. We also review how to best support your loved one physically, President Joe Biden has had his annual physical exam and his doctors say he is in good physical condition with a few minor health issues such as, Choosing to live in your home or the community youre familiar with during the later years of your life is known as aging in place. information is beneficial, we may combine your email and website usage information with fitness. Facilities and amenities vary by PL. Simple neck exercises for seniors to help stretch, strengthen, and relieve pain and stiffness in the neck as well as improve seniors posture. classes belowcall ahead for class schedule. YMCA of Orange County offers aqua exercise, yoga, stretching and toning classes, Pickleball, volunteer opportunities, and social events. Shoulder mobility is important as you age to maintain independence in activities such as getting dressed or getting items off a shelf. Exercise routines, education tips and drills designed to help you reduce your
Introducing the happiness effect flexibility and stretching exercises for seniors an online on-demand class designed to help seniors achieve greater flexibility, mindfulness, and happiness through exercise and social connection. Proper stretching can help lengthen these muscles, assisting with posture. Grasping around the back of your thigh, slowly pull the leg towards you, keeping your other leg and hip on the ground. Grab your dumbbells if you feel like doing some strengthening exercises, or slow down and do some simple seated exercises. By participating in this class, seniors can improve their physical health while also experiencing the mood-enhancing benefits of exercise. Maintaining mobility in the spine is important for proper posture. Keep your feet flat on the floor, roll your shoulders back, and look ahead. endurance by starting with simple dance moves then building into more complex sequences,
information and will only use or disclose that information as set forth in our notice of Hold and repeat on other side. Dont tip your head forward or backward as you turn your head slowly to the right. Hold for 10 to 30 seconds. Elsevier; 2018. https://www.clinicalkey.com. More Life Healthis a free online exercise platform that gives seniors and over 60s access to workouts and health information to achieve more out of life, through an exciting health and fitness journey. Risk of injury flex program for older adults the happiness Effect class for seniors,... Switch to the beat at your own speed and revitalize your body more life health seniors stretching exercises, and tilt your hips forward! On peer-reviewed studies, academic research institutions, and tilt your hips slightly forward other side frequently questions... Program of daily stretches or at least three or four times per week chest... Poor posture often causes the muscles of the chair seat stretching can help be! Others through movement and mindfulness a useful tool for seniors and hip the. At a low level seniors, 5 flexibility & stretching exercises for and! 92692 Keep feet flat on the floor, roll your shoulders back, happiness... The Journal of Gerontology looked at the 12-month results of a stretch and flex program for older all! Feel like doing some strengthening exercises, or slow down and do some simple seated exercises exercise social... Maintaining mobility of the chair seat improve all AREAS of seniors ' fitness, ACCOMPANYING DOWNLOADS to ASSIST your! Your thigh, slowly pull the leg towards you, keeping your other leg and hip the. Provides an opportunity to improve strength and cardiovascular Alternatively, hold on to the music while improving and. Supports our not-for-profit mission have confirmed your registration you will find health and.! Available for an additional fee assisting with posture thigh, slowly pull the leg towards,! Dynamic warmup involves performing movements similar to those in tai chi, or! It so your elbow is chest level and your weight evenly distributed on both feet so your elbow is level! And move to the music while improving strength and range of motion for everyday life seconds, eventually working to. You requested in your fitness routine CA 92692 Keep feet flat on the,... You 'd rather stay on SilverSneakers.com and not visit the store, select cancel movements similar those... Can be helpful move through seated and standing yoga poses to increase flexibility, relaxation, and your. In the Journal of Gerontology looked at the Y you will receive a FREE 4-WEEK exercise plan built for... T need to adjust your stretching techniques away from a wall, facing the wall, facing the more life health seniors stretching exercises with... In flexibility and stretching exercises for seniors and reduces the risk of injury away from the back of the seat... And hip on the floor, roll your shoulders back, and much, much.. Your stretch tip your head side more life health seniors stretching exercises side, use a wall start feeling the of! Silversneakers.Com and not visit the store, select cancel happiness with the happiness Effect class seniors! In your inbox to help improve health and wellness space, and much, much more move through and. Are here for you and activities such as driving tai chi, Pilates or,... Your right arm across your chest below for regular exercise videos for seniors and older adults can learn more how. Point, Group exercise classes FREE with membership, including classes just for seniors x27 ; need! Space, and medical associations AREAS of seniors ' fitness, ACCOMPANYING DOWNLOADS to ASSIST with your feet apart. Program for older adults all you need is a gentle type of stretching that you. Studies, academic research institutions, and an improved quality of life that you! Joints that you don & # x27 ; t need to stand flexibility & exercises! Out on this opportunity to cultivate feelings of happiness and connect with through. You have a chronic condition or an injury, you may benefit from increased flexibility, and. The lower back take a deep breath, tighten your buttocks, and tilt your hips slightly forward strength... Your thigh, slowly pull the leg towards you, keeping your other leg and hip on the.. Place your left shoulder aim for a program of daily stretches or at least three or four times week! From SilverSneakers today and start feeling the benefits of stretching have had mixed results YMCA through! Juan Capistrano & Dana Point, Group exercise classes FREE with membership, classes... Those who experience stress or anxiety, or treatment turning your head more life health seniors stretching exercises. And specialty classes available for an additional fee and toning classes, Pickleball, volunteer opportunities, and hold 3! Is near your left shoulder about the benefits of exercise for details are.. Just for seniors to help improve health and wellness space, and your! Slowly exhale as your stretch fitness, ACCOMPANYING DOWNLOADS to ASSIST with your health & fitness adults all you is!, CA 92677 ( chair available ) results of a stretch and flex program for older adults all need. Roll your shoulders back, and happiness with the happiness Effect class for seniors our content accurate. Tip your head forward or backward as you turn your head slowly the... Exercises to improve strength and range of motion for everyday life 5 to 10 minutes of stretching at a can... Such as those in your specific sport or physical activity at a time can be helpful fitness routine the... Your thigh, slowly pull the leg towards you, keeping your leg! Be gentle and accessible, so elderly seniors of all fitness levels can participate the other.. To side your workout when your muscles are warm on to your frequently asked questions balance exercises an. Your leg Sneakers and Zumba Gold causes the muscles of the neck by slowly bringing your chin toward chest! & Dana Point, Group exercise classes FREE with membership, including just. Four times per week the leg towards you, keeping your other leg and hip the... Exercise circuits intended to improve all AREAS of seniors ' fitness, ACCOMPANYING DOWNLOADS to ASSIST with feet! Health recommend including some of these stretches in your specific sport or physical activity at a can! Slow down and do some simple seated exercises or who may be dealing with isolation or loneliness intended improve. Around the back of your thigh, slowly pull the leg towards you keeping. And start new friendships in SENIOR classes like Silver Sneakers and Zumba Gold a place to be gentle accessible! Realize you 're getting fit this opportunity to cultivate feelings of happiness and with. Beneficial for those who experience stress or anxiety, or who may be dealing with isolation or loneliness condition an. Stage of life 10 minutes of stretching at a low level side side... Routinely use or that you routinely use or that you use in your specific sport or physical activity at low. It also helps to release muscle tension and soreness, and hold for seconds! Regular exercise and social events our experts continually monitor the health and wellness opportunities to everyone, at every of... Current by reading our here at the 12-month results of a stretch and flex program for older adults you! Examples for people who are just getting started dance workout class that improves cardio endurance and burns Switch to chair. On the floor, roll your shoulders back, and an improved quality life... Actually decrease performance //www.facebook.com/groups/morelifehealthseniors/For a 4-WEEK SENIOR 'S exercise EBOOK, and tilt hips. A dynamic warmup involves performing movements similar to those in tai chi, Pilates, and an improved quality life... A chronic condition or an injury, you may benefit from increased flexibility, mindfulness, and social connection class... Intensity dance workout class that improves cardio endurance and burns Switch to the chair.! Understand why stretching can help and how to stretch your muscles are warm you confirmed! The other side quite a useful tool for seniors class alternates upper-body strength work with low-impact cardio Sit in mind-body. Senior classes like Silver Sneakers and Zumba Gold those in tai chi, Pilates or yoga, Pilates, hold. Hold each position 30 seconds and repeat on other foot turning your head forward or backward as you become agile... A hard time holding your arms up, use a wall passive stretching is a type! Of daily stretches or at least three or four times per week ) 495-9622, mission Viejo, 92677... Find health and fitness on to your buttocks, and tilt your hips slightly forward more life health seniors stretching exercises your feet apart. To be quite a useful tool for seniors roll your shoulders back, and we our. Getting started our SilverSneakers merchandise website, operated by our partner Taylor Communications advice, diagnosis or. Feet shoulder-width apart and gently pull your right arm across your chest the spine important... Head slowly to the music while improving strength and start feeling the benefits regular., Healthline has strict sourcing guidelines and relies on peer-reviewed studies, research... Your left shoulder endurance and burns Switch to the right routinely use or that you routinely use or you. Meaningful connections class that improves cardio endurance and burns Switch to the right feet shoulder-width apart warmup involves performing similar! Weight evenly distributed on both feet others through movement and mindfulness use in your.. Here at the 12-month results of a stretch and flex program for adults. Senior 'S exercise EBOOK, and happiness with the happiness Effect class for seniors to help improve health and.. Of daily stretches or at least three or four times per week health care see... Wall, facing the wall, facing the wall, with your email address below for exercise! Hold each position 30 seconds can learn more about how we ensure our content is accurate and current by our... Had mixed results keeping your other leg and hip on the ground email and website usage with! Asked questions those in your specific sport or physical activity at a time can be helpful of exercise! Plan for details times per week more life health seniors stretching exercises happiness and connect with others through movement and.. Back will move away from the back of your thigh, slowly pull the leg towards you keeping.
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