A chair-based routine with a walking exercise

What to do

• 1.

  Hold your affected arm with your better arm

  Gently turn your upper body from left

  to right for 30 seconds.

  Keep going for 1minute if comfortable

  

• 2.

  Lift your heel up and down

  Can do with one leg or both legs

  

• 3.

  With your stronger arm, punch forward and back to chest

  Continue for 30 seconds.

  Keep going for 1 minute if comfortable

  

• 4.

  Gently roll your shoulder(s) back

  And forward for 30 seconds.

  Keep going for 1 minute if comfortable

  

• 5.

  Make sure your chair is safely positioned for this exercise.

  Have another chair on your less affected side to hold onto if needed.

  

• 6.

  Stand up

  Sit down

  Repeat this as fast as you can SAFELY for up to 30 seconds

  Reposition your feet between each set as needed.

  As you fatigue, you may need to hold on for support, make sure what you are holding will not move

  

• 7.

  Lift your leg up and lower down

  Continue this movement at normal speed for up to 30 seconds

  Can do with one leg or both legs (alternating)

  Alternate between standing up and sitting down fast and normal speed leg lifts for a total of 5 minutes

  

• 8.

  For this exercise you will need a small hand weight.

  Start with a half-filled water bottle and build up as you get stronger.

  You can use a hand weight if you wish

  You may need to lower the weight during the 5 minutes, this will improve as you get stronger.

  

• 9.

  Hold the weight in your stronger arm.

  Push arm out in front of you, bring back to chest

  Repeat this as fast as you can for up to 30 seconds

  

• 10.

  Continue holding the weight

  Bend your arm up and bring back down

  Continue this movement at normal speed for up to 30 seconds

  Alternate between pushing arm out in front fast for 30 seconds and arm bends at normal speed for 30 seconds for a total of 5 minutes

  

• 11.

  Walk in your hallway/driveway or any other safe space in/around your home.

  Repeat this as fast as you can SAFELY for up to 30 seconds

  

• 12.

  Tap your foot onto a step/book

  Bring foot down

  Continue this movement at normal speed for up to 30 seconds

  Alternate between walking fast for 30 seconds and tapping your foot for 30 seconds at normal speed for a total of 5 minutes

  

• 13.

  Take 3-5 deep breaths

  

• 14.

  Gently turn your upper body from left

  to right for 30 seconds.

  

• 15.

  Gently Lift leg up and down

  Can do with one leg or both legs (alternating)

  Repeat this for 30 seconds to 1minute.

  

• 16.

  Straighten your less affected leg out in front of you

  Hold stretch for up to 30 seconds increase the time as able

  Repeat 2-3 times on each leg (if able)

  

• 17.

  Gently turn your neck from left to right for 30 seconds – 1 minute