1Sit 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.
You can do this holding onto weights.
2Hammer Curl to Overhead Press
- This exercise can be completed in a seated or standing position.
- Hold onto weights prescribed by your physiotherapist.
- Hold the dumbbells with the ends up and bring up towards shoulders.
- Then press up towards the roof.
- Return to the starting position and repeat as per physiotherapist guidelines.
You can combine the biceps curls with the overhead presses
3Kneeling Push Up
- Come onto your hands and knees on a comfortable soft surface such as a mat or carpet.
- Position the knees underneath the hips and crawl the hands forward beyond the line of the shoulders.
- Maintaining a straight back, bring the hips forward towards the wrist.
- The shoulders should now be stacked on top of the wrists.
- Ensure that you remain active through the finger tips to avoid collapsing into the wrists.
- Bend the elbows to the side, slowly lowering the chest towards the ground.
- Your Physiotherapist will determine which depth is appropriate for you.
- Press away from the ground as your straighten the elbows and return to the start position.
- Maintain a diagonal line from the head to the tailbone.
- Repeat as per Physiotherapist’s instructions.
4Plank [Kneeling]
- Come into a 4 point kneeling position.
- Bring the hands in front of the shoulders.
- Keeping the weight in the knees and fingertips, bring the body weight forward to position the shoulders above the wrist.
- Keep the tailbone tucking under and the shoulder blades drawing together.
- Maintain eye level with the finger tips.
- Imagine drawing your belly button towards your spine.
5Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.
6Jumping
- Standing with the feet directly under the hips, softly bend the knees.
- Shift the weight to the forefoot and push up to come off the ground.
- The knees will straighten when airborne.
- With the decent, land softly onto a slightly bent knee.
- Repeat as per Physiotherapist guidelines.
This would be more in the form of skipping with a pretend rope. You can build up reps or time if easy.
7Biceps 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 do both arms at the same time.