Full work out with Brooke including transfer practice

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 side to side 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.

  Lift your leg up and down (alternating left and right)

  Can do with one or both legs.

  Do this for 30 seconds to 1minute.

  

• 5.

  Practice moving from your wheelchair to a sturdy bench and then back to the wheelchair

  – make sure you have the help you need

  

• 6.

  Your feet need to be well spaced to help with your balance when you stand

  When you first stand up, take the time you need to steady before you start stepping around

  

• 7.

  Step around to the bench and gently lower yourself down to sit

  

• 8.

  Ask someone to bring your wheelchair to the side you need.

  You should always move with your stronger side first.

  Continue moving between wheelchair and the bench for 5 minutes

  

• 9.

  Lift legs up and down (alternating left and right).

  Do this fast for up to 30 seconds

  Can do with one or both legs.

  

• 10.

  Lift legs up and down (alternating left and right) in sitting at normal pace for 30 seconds.

  A different option is stepping leg forward and back (alternating left and right) at a normal pace

  Can do with one or both legs.

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

  

• 11.

  Start with feet well-spaced and something steady to hold on to.

  Stand up and sit back down. Do as fast as you can SAFELY for 30 seconds

  

• 12.

  Tapping foot out to the side and back to the middle for 30 seconds

  Can do with one or both legs.

  Be aware that fatigue will impact quality of movement.

  Make sure you have something to hold onto.

  Alternate between sitting down and standing up and normal speed foot taps for a total of 5 minutes

  

• 13.

  Start this exercise lying on a bench, bed or floor

  Draw your belly button in to engage your core muscles

  Lift bottom up and lower down

  Do this exercise as fast as you can for 30 seconds

  

• 14.

  From the same position, knees bent.

  Use a small hand wight to lift your arm up and down at normal speed for 30 seconds

  Can do exercise with no weight and add weight as you get stronger.

  Alternate between fast bottom lifts and normal speed arm lifts with weight for a total of 5 minutes

  

• 15.

  Use a band with light resistance or a small hand weight.

  Bring band/weight away from your body and up like you are “reaching for the stars”, then back to the body

  May start with weight/resistance for the first few sets and then remove resistance as you fatigue

  Can do exercise with no weight and add weight/band as you get stronger.

  Keep speed up for 30 seconds

   

  

• 16.

  Bend arm up and down for 30 seconds

  Can do exercise with no weight and add weight as you get stronger.

  Alternate between fast resisted arm raises and normal speed arm bends for a total of 5 minutes

  

• 17.

  Gentle shoulder rolls for 30 seconds

  

• 18.

  Gentle deep breaths

  Repeat 3-5 times

  

• 19.

  Gentle arm stretches across body

  Hold for 10-15 seconds, repeat 2 or 3 times.

  Can do on one arm or both if able.

  

• 20.

  Gentle leg lifts in sitting (alternating left and right)

  Can do one leg only or both

  

• 21.

  Straighten your less affected leg out in front of you

  Hold stretch for up to 30seconds increase the time as able

  Repeat 2-3 times on each leg