1Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
Make sure you have support!
2Marching
- Stand tall with your feet hip-width apart and shoulders relaxed. Position yourself near a stable surface, such as a countertop or sturdy chair, for support if needed.
- Engage your core muscles to maintain an upright posture and keep your gaze forward.
- Slowly lift one knee towards hip height, or as high as comfortably possible, keeping your foot flexed and avoiding leaning backward.
- Lower your foot back to the floor with control.
- Repeat on the other side, alternating legs in a steady marching motion.
- Continue as prescribed by your physiotherapist.
3Biceps Curl
- Stand, holding a dumbbell with the chest proud.
- Position the hands palm up.
- Keeping the elbow in line with the side body draw the wrist up towards the shoulder.
- Control the return.
You can use a household object (e.g., bottle of water) instead of the dumbbell if needed.
4Upper Trapezius Stretch
- Start by sitting in a chair with your shoulders relaxed.
- Tilt your head to one side (imagine that you’re bringing your ear towards your shoulder).
- Use the arm of the side you’re tilting towards and place it on top of your head to gently pull your ear further towards your shoulder.
- Sustain as per Physiotherapist guidelines.
- This is a sustained stretch; avoid bouncing movements or stretching into pain.
Will help with your neck stiffness :)
5Sit to Stand
- Sitting, shuffle your bottom forward towards the front of the chair.
- Please use your hands on the chair if needed – or attempt with no hands if able.
- Lean your trunk forward and place your weight firmly on the floor.
- Press through your feet and press the knees gently wide.
- Press through your feet (and hands if needed) and stand up.
- To reverse the process, ensure you can feel the chair at the back of your knees.
- Place your hands back to feel for the chair.
- Let your sit bones swing back bending your knees and leaning your trunk forward.
- Lower yourself slowly and safely to the chair.
- Repeat as prescribed.
Try to increase to 15 repetitions once you feel comfortable
6Outdoor Walking
- Wear supportive, comfortable footwear suitable for the walking surface (e.g., footpaths, trails, grass).
- Begin walking at a steady, comfortable pace, allowing your arms to swing naturally by your sides.
- Aim to strike the ground with your heel first, then roll through to push off through your toes.
- Breathe steadily and maintain an even stride, avoiding excessive slouching or looking down for prolonged periods.
- Complete duration or distance as prescribed by your physiotherapist.
Build up to 20 minutes as you feel able :)