What you need

  • Chair
    Hand weight (s)
  • Steps

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.

    For this exercise you will need a clear space, a chair to sit in if needed and a chair to hold onto for balance.

  • 12.

    Have support from another person in you need for balance.

    Step forward (start with less affected leg)

    And step back (start with less affected leg)

    If this is difficult, try any type of stepping which you can do fast and safely.

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

    Alternate between stepping forward and back at a fast pace for 30seconds and side stepping for 30 seconds at normal speed for a total of 5 minutes

  • 13.

    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

  • 14.

    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

  • 15.

    Take 3-5 deep breaths

  • 16.

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

  • 17.

    Gently Lift leg up and down

    Can do with one leg or both legs (alternating)

    Repeat this for 30 seconds to 1minute.

  • 18.

    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)

  • 19.

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

0 Comments