What you need
Chair
Hand weight (s)
3-4 Steps
A floor mat
What to do
1.
Gently roll your shoulder(s) back
And forward for 30 seconds.
Keep going for 1 minute if comfortable
2.
With your stronger arm, punch forward, back to chest,
Punch in front and back to chest
Continue this sequence for 30 seconds.
Keep going for 1 minute if comfortable
3.
Lift your leg up and lower down
Can do in standing or in sitting
Repeat this for 30 seconds.
Keep going for 1 minute if comfortable
4.
Tap your foot forwards and backwards
Can do with one leg or both legs (alternating)
Repeat this for 30 seconds.
Keep going for 1minute if comfortable
5.
Find a comfortable sturdy surface.
Can be on the floor with a mat, or on a bed with no doona
You will need a small hand weight (can use filled up water bottle)
6.
Lie down on your back, bring both knees up to 90 degrees
Straighten your stronger leg out
Can do with one leg or both legs (alternating)
You may rest your affected leg down on the mat if you cant hold it up
Repeat this as fast as you can for up to 30 seconds
7.
Keep holding your legs up at 90 degrees if you can
Take the hand weight, bring it up and down
Continue this movement at normal speed for up to 30 seconds
Alternate between straightening your legs as fast as you can for 30 seconds and doing the arm lifts for 30 seconds at normal speed for a total of 5 minutes
8.
Hold onto bench, put affected leg in front and less affected leg behind.
Bring back leg down and come back up.
Repeat this as fast as you can for up to 30 seconds
9.
Lift your leg up and lower down
Can do with one leg or both legs (alternating)
Can do in standing or in sitting
Continue this movement at normal speed for up to 30 seconds
Alternate between lunges at fast speed for 30 seconds and leg lifts for 30 seconds at normal speed for a total of 5 minutes
10.
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 may need to lower the weight during the 5 minutes, this will improve as you get stronger.
11.
Hold the weight in your stronger arm.
lift arm above your head, bring back down,
A less challenging version is: push arm out in front only and/OR reduce the weight
Repeat this as fast as you can for up to 30 seconds
12.
Still holding the weight
Bring arm out in front and back down
Continue this movement at normal speed for up to 30 seconds
A less challenging version is: push arm out in front only and reduce the weight
Alternate between lifting your arm above your head at fast speed for 30 seconds and bringing your arm in front for 30 seconds at normal speed for a total of 5 minutes
13.
For this exercise you will need 3-4 steps with rails on both sides
14.
Go up and down 3-4 steps holding onto the rail
Repeat this as fast as you can for up to 30 seconds
You can achieve the step in a reciprocal pattern or step to pattern, whatever is safest for you.
If you fatigue, take care not to trip
15.
Stand sideways next to step
Lift leg up onto step and lower down
Continue this movement at normal speed for up to 30 seconds
Variation can be tapping forwards onto step
Alternate between doing stairs at fast speed for 30 seconds and side tapping onto step for 30 seconds at normal speed for a total of 5 minutes
16.
Take 3-5 deep breaths
17.
Gently turn your upper body from left to right for 30 seconds.
18.
Gently Lift leg up and down
Can do with one leg or both legs (alternating)
Can be done in sitting or standing
Repeat this for 30 seconds to 1minute.
19.
Stretch the back of your lower leg
Stand with one leg in front and the other behind
Lean gently forward (keeping your heel as close to the ground as possible) so you feel a stretch at the back of your leg
Hold stretch for up to 30 seconds increase the time as able
Repeat 2-3 times on each leg (if able)
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