What you need
Chair
Pedals
What to do
1.
Gently turn your head from side to side for 30seconds. Can keep going for 1 minute if comfortable
2.
Turn your upper body from side to side for 30 seconds. Keep going for 1minute if comfortable
3.
March on the spot in sitting. Can do with one or both legs. Do this for 30 seconds to 1minute.
4.
Walk up and down hallway for about 30seconds or up to 1minute, as comfortable.
Change to next exercise
5.
Sidestep to the left and then to the right at the bench. Make sure to hold on. Continue for about 30seconds or up to 1 minute, as comfortable.
6.
Go back to walking
7.
Alternate between walking and side stepping for total of 5 minutes
8.
Use pedals or an exercise bike that you have at home
- You can either alternate with 30seconds fast and 30 seconds slower for a total of 5 minutes or Keep up a comfortable pace for you for 5 minutes to start with and slowly build up to 10 or 15 minutes.
9.
Deep breathing – in through your nose, out through your mouth.
Repeat 3-5 times
10.
Gentle arm bends
11.
Straighten your less affected leg out in front of you
12.
Gently lean your body forward to stretch at the back of your leg
Hold stretch for up to 30seconds increase the time as able.
Repeat 2-3 times on each leg
13.
Repeat on your more affected leg if able
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