Damian’s Strength & Balance

Each exercise to be completed for 20 repetitions/seconds. Complete all the exercises, rest for 1 min and then complete them a second time.


1. Sit to stand x 20: Strengthens lower limbs, helps you get out of your chair.

  • Shuffle forward on your seat and tuck your feet in so they are flat on the floor with your knees over your toes.
  • Keeping a straight back lean forward to transfer your weight to your feet and then push your legs straight, squeezing your bottom muscles as you come up to your full height.
  • Bend your knees and push your bottom back into the seat.

  

2. Chair burpees x 20: Strengthens core, legs and arms. Helps getting up from the floor.

  • Stand facing the seat of a chair. Lean forward and place your hands on the seat.
  • Keeping your arms straight step back with one leg and then the other so you are on your toes with a straight body and straight arms (make sure your bottom is not sticking up in the air or sagging toward the ground).
  • Hold this position for 5 seconds keeping your belly button pulled in to help activate your core muscles. Now step forward with one leg and then the next.
  • Slowly stand up tall, coming to your full height.
  • Repeat - try to alternate which leg you step back first with or forward with.


3. Calf raises x 20: Strengthens lower legs and feet. Improves circulation.

  • Stand behind your chair, resting your finger tips on the back to support your balance.
  • Push up onto your toes extending your ankles. Hold this position briefly before slowly lowering towards the ground stopping before your heel makes contact with the ground.
  • Repeat.


4. Toe lifts x 20: Strengthens the front of the lower leg and helps prevent tripping.

  • Find a wall to lean against and take a step forward.
  • Keeping your bottom and back against the wall pull your toes up off the ground so only your heel is in contact.
  • Hold your toes up trying to point them at your shins. Time for 20 seconds.


5. Standing hip abduction: Strengthens hips and core

  • Standing behind your chair places your finger tips on the back to support your balance.
  • Keep upright throughout the exercise, holding your belly button in. Transfer all your weight to one leg and lift the other leg out to the side as high as you can whilst maintaining good posture and keeping your toes pointing forward.
  • Slowly lower towards the starting point but stop before the foot touches the ground. Begin the next repetition.
  • Repeat x10 on one leg before swapping to the opposite leg.


6. Single leg balance: Strengthens legs and improves balance helping to prevent falls.

  • Use chair for support if needed.
  • Stand up tall looking ahead.
  • Feet hip width apart.
  • Transfer your weight over to one leg and slowly lift the other foot up off the floor.
  • It doesn’t have to be too high off the floor.
  • Try hold for anything up to 10 secs, and work up to 30 secs each leg.
  • Return foot to the floor and repeat on the other side.

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