How to Do a Hip Extension Exercise Using a Chair

Exercise is extremely important to maintain health and a flexible, pain-free body, even for those recovering from injury an the elderly. Exercises which target the hips and low back are particularly important to prevent lower back pain that so many people suffer from. A few tips can teach you how to use a chair to perform hip extension exercises, something you can do regardless of your age or fitness level.

Instructions

Difficulty: Moderately Easy

1. Select a chair for your hip extension exercise which has a high back and is stable when placed on a flat level surface. Turn the chair so that the back is facing you. Stand about 1 to 11/2 feet from the chair so that your hands rest comfortably on the back.
2. Stand with your feet about hip width apart and stand straight and tall. It is important that you keep your back straight throughout the entire exercise. Engage your abdominal muscles and tuck your tailbone in slightly.
3. Lean your weight gently onto your right leg and extend your left leg behind your. Keep your foot flexed with toes pulling up to your torso and your knee straight. Only extend your leg as far as possible without compromising your spinal posture. Additionally, it is important that you avoid the temptation to lean too far to the right.
4. Extend the leg slowly, counting to three and then hold your highest position for three counts. Release your leg as slowly as your lifted, again, using a count of three.
5. Complete 8 to 12 hip extensions with your left leg before repeating the exercise with your right leg. As you begin to gain strength, you can lift your legs higher into the extension and hold the highest point for a longer period of time, but build up gradually.