Equipment – Chair
1. Sit to stands repeat x 10
- Key Points: Sit on chair thats not too low, then move forward on chair until your about 2/3 on it.
- Feet flat on floor then slide your feet back slightly.
- Lean forward over your knees and keep your head up and shoulders high.
- Push up through your heels to a standing position.
- Try not to use your arms, just your legs.
- Sit back down and slowly repeat.
2. Calf raises x 10
Key Points: Use chair for support, head up and look forward. Great for helping you reach up for those tricky essentials in the top shelves of the supermarkets or cupboards at home.
- Keep feet hip width apart.
- Slowly come up onto your toes.
- Feel your weight on the toes and hold for up to 5 secs.
- Then lower your heels back down slowly.
- This exercise strengthens the calf muscles and toe joints.
3. Knee bends or squats x 10
- Using the chair, place feet shoulder width apart so you have a stable stance.
- Bend your knees down as far as it feels comfortable and slowly return to standing position.
- Keep your back straight and don’t let your knees extend over your toes.
- Great exercise for keeping the big muscles in the legs strong especially the thighs and hips.
4. Side leg raises x 10 each leg
Key points: Good exercise for strengthening the hips muscles. Good for keeping that nice long stride for walking and stepping up and over things.
- Using chair, standing feet forward and together.
- Stand tall with head and shoulders high.
- Lift one leg at a time to the side and up.
- Try take the leg up without moving the upper body to the side.
- Take leg up as far as it feels comfortable for a count of 3.
- Then return to the floor and repeat.
5. Hamstring Curls x 10 times each leg
Key Points: Great exercise for keeping range of movement and mobility in the knee joint and strengthening the hamstring muscle.
- Using chair for support.
- Stand up tall with feet hip width apart, looking forward.
- Bend one knee bringing it backwards and up towards your bottom.
- Hold for 5 secs and return to starting position then repeat.
Equipment – Chair or wall or table for support.
6. Heel to toe exercise standing - 5 x each leg -Hold for 5-10 secs
Use support if required or challenge your balance by using just one hand or fingertips on chair or if balance is good or improving try doing it without any support.
- Position the heel of one foot just in front of the toes of the other foot.
- Your heel and toes should touch or almost touch.
- Pick a spot ahead of you at eye level and focus on it to keep you steady.
7. Side stepping – 10 steps to the left then 10 steps back to the right
Use support such as a wall or high table or worktop if needed or challenge your balance by using no support but have it nearby if required. Key points: This exercise helps with moving in a sideways direction or stepping out the way to allow someone to pass you.
- Stand up tall and place hands on supporting wall or on hips.
- Step up to 10 times to the right, pause and then take up to 10 steps back to the right.
8. Toe walking with support or no support
If support is needed use a wall or table. Key points: Great for improving balance.
- Stand up tall and look ahead.
- Come up slowly onto your toes.
- Get a good base so feel balanced.
- If get wobbly just put your heels down and start again.
- Walk 10 steps on your toes forwards, Slowly drop your heels and turn around.
9. Heel walking with support or no support
Use a wall or high table if support is required. Key points: Good exercise for strengthening the back of the legs.
- Stand tall and look ahead.
- Come back onto your heels, raising the front of your feet off the floor.
- Keep your body straight and try not to lean forward or stick out your bottom.
- Walk 10 steps forward on your heels then lower feet to floor.
- Turn around and take 10 heel steps back lowering your feet as you get back to start.
10. Single leg stand x 5 each leg
Use chair or wall for support. Key points: Great exercise to help strengthen your ankles while improving your overall balance.
- 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.