What you need

  • Chair

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