A full body routine with Paul

What to do

• 1.

  Gently roll your shoulders back for 30 seconds.

  Keep going for 1 minute if comfortable

  

• 2.

  Gently turn your head from left to right for 30 seconds.

  Keep going for 1 minute if comfortable

  

• 3.

  Gently turn your upper body from left to right for 30 seconds.

  Keep going for 1minute if comfortable

  

• 4.

  March on the spot

  Can do this exercise with one leg only or both legs (alternating).

  Do this for 30 seconds to 1minute.

  

• 5.

  Start exercise sitting on a chair/bench with a weight in each hand

  Can start with no weight and add weight when you feel stronger

  

• 6.

  Stand up from the bench

  

• 7.

  Push arms in front of you and bring back down before you sit down

  Repeat this exercise fast for up to 30 seconds

  

• 8.

  In standing with weights in both hands (as able)

  

• 9.

  Bend arms up and straighten

  Do this exercise at normal speed for 30 seconds

  Alternate between standing up exercise with weights which you do fast and the standing exercise with weights at normal speed for a total of 5 minutes

  

• 10.

  For this exercise you will need a step.

  Use a step like Paul or the lowest step at the bottom of a staircase.

  Make sure the step you use is secure on the ground so that you are safe

  

• 11.

  Step up onto a step and step back down (all the way up)

  • be careful when stepping up onto the step with your affected leg to not trip
  • be careful when stepping down with your affected leg to make sure you are stable

  Step up as fast as you can, SAFELY for 30 seconds

  

• 12.

  Lift foot up onto step and bring back down

  • You can do this with either foot.
  • It may take longer to do with your affected foot due to coordination problems.

  Tap the step at normal speed for up to 30 seconds

  

• 13.

  Can do with one or both legs.

  Alternate between fast step ups and normal speed step taps for a total of 5 minutes

  

• 14.

  For this exercise you will need something to hold onto for balance

  

• 15.

  Lift legs up and down (alternating left and right)

  Do this fast for up to 30 seconds

  

• 16.

  Hold on to a pole for stability

  Stand with affected leg in front and less affected leg behind.

  Bring knee of back leg down

  And come back up

  Do this exercise at normal speed for 30 seconds

  Alternate between fast leg lifts and normal speed lunges for a total of 5 minutes

  

• 17.

  Gentle deep breaths

  Repeat 3-5 times

  

• 18.

  Gentle shoulder rolls for 30 seconds – 1 minute

  

• 19.

  Gentle side stepping for 30 seconds – 1 minute

  Can do with one or both legs

  

• 20.

  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