What you need
A bench
Arm weight(s)
Floor mat
Stretchy band (if possible)
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.
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
6.
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
7.
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
8.
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
9.
Gentle shoulder rolls for 30 seconds
10.
Gentle deep breaths
Repeat 3-5 times
11.
Gentle arm stretches across body
Hold for 10-15 seconds, repeat 2 or 3 times.
Can do on one arm or both if able.
12.
Gentle leg lifts in sitting (alternating left and right)
Can do one leg only or both
13.
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
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