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Do what you can!
Do not compromise your safety! Arrange appropriate level of assistance.
Take breaks when it suits you.
 The activities can be mixed and match in blocks of 3-5
 Most exercises can be done in sitting or standing.
 Ensure you have good upright position, tight stomach, if possible, no back support when
working in sitting. Correct your posture before each exercise.
 All activities could be repeated several times 8-12 or over time, i.e.: 60 seconds.
1. Reach outs
Back away from chair’s backrest. Reach up with one arm and
extend the same side leg out and forward, return to starting
position and then reach out with opposite arm and leg. Repeat 5
times each side. Then reach out 5 times with all 4 limbs.
2. Seated body cross crunch
Back away from chair’s backrest, bend your elbows and place
hands gently on back of head. Twist and lift your leg towards
opposite elbow. Go back to starting position and repeat to
opposite direction. Can be done in standing.
3. Sit-to-stand for 30 seconds, complete as many safe sit-to stand as
possible.
4. Toe/heel rises
Come to your toes 10 times.
Come to your heals 10 times.
Rock from toes to heels 10 times.
5. Step over sideways
Place cones, scarfs or rolled towels on the floor
and space them apart equally. Step sideways over
each object with a high knee step as shown. Once
you get to the end, return to the original position
by stepping back over the cones in the opposite
direction.
6. STEP OVER FORWARD
Place cones, cups or other small items on the floor and
space them apart equally. Step over each cone with a
high knee step as shown. You can return to the original
position by turning and negotiating the course again OR
by stepping backward over the cones.
7. Stretches:
 Upper trunk stretch: interlock fingers in front close to chest, straighten your arms and round
back counting to 5, return your hands towards chest.
 Buttock stretches: rest your ankle over the other thigh and lean trunk forward gently, hold for
count of 5; repeat with each leg.
 Calf and hamstrings stretches: in sitting on the edge of the seat, 1 leg straight, foot up; reach
towards toes, count to 5; repeat with each leg.