You will need a chair/support completing these exercises.

1.Neck Mobility x 20

• Place 3 fingers on your chin.
• Eyes looking straight ahead. Head level.
• Pull chin in as if you are a tortoise pulling head in and out of shell.

2. Waist mobility x 10 each side

• Come slightly forward in your chair, so there is a space behind you.
• Hands on waist.
• Twist to the right keeping stomach facing forward and pulled in.
• Try to look over your shoulder.
• Do 10 each side.

3. Back extensions x 10 - Mobility for the lower back

• Come slightly forward in your chair leaving a space behind you.
• Hands on waist.
• Pull stomach in, push chest up and slowly lean back (be careful) do not let feet come off the floor.

4. Toe curls (mobility) - To reduce puffy ankles and promote good circulation

• Bring right foot out in front of you.
• Raise foot slightly off the floor.
• Pull toes in towards the knee and then point away (hello toes goodbye).
• Change feet.

5. Front Knee Straighteners x 10 each leg - To strengthen thigh and muscles leading into the knee

• Sit up in chair with back supported feet under knees.
• Skim right foot along the floor then lift the ankle up slowly (count to 3) and straighten leg (don’t lock the knee).
• Lower the leg slowly (count to 5) back to start position.

6. Back knee straighteners x 10 each leg - To Strengthen hamstrings and back of knee

• Stand tall and close in to your chair/support.
• Feet hip width apart.
• Skim foot backwards along the floor then lift foot slowly (count to3) towards bottom.
• Knees should be level with each other.
• Lower the foot slowly to the floor ( count of 5) rest briefly.

7. Side Hip Strengtheners (Harry Worth) x 10 each leg - To strengthen hip flexor area

• Stand tall with feet hip width apart holding chair/support.
• Lift leg slowly (count of 3) out to the side, keeping toes pointed forward.
• Stay centred try not to lean to the side.
• Bring leg back to starting position (count to 5).
• Place weight back on both feet briefly.

8. Heel Raises x 10 each Leg - To strengthen calves

• Stand tall, feet hip width apart holding on to chair/support.
• Slowly lift the heels keeping weight over the toes, don’t lock knees (up for 3 and down for 5).

9. Toe Raises x 10 each leg - To strengthen the shin area lifting the foot, preventing shuffling

• Stand close in to the chair/support.
• Feet hip width apart.
• Slowly lift toes keeping knees soft.
• Please avoid leaning forward and sticking bottom out.
• As before up for count of 3 down for count of 5.

10. Squats x 10-20

• Stand tall, feet hip width apart.
• Hold on to chair/support.
• Bend the knees and push bottom backwards like you were going to sit down.
• Make sure heels don’t lift and knees don’t turn out.
• Knees should not be beyond toes.
• Slowly come back to the starting position.

11. One leg stand 5-20 seconds each leg - This is a balance exercise. It is also used to help strengthen the ankle/foot.

• Stand tall and close to your support.
• Balance on one foot, keeping the supporting leg slightly soft.

12. Sit to Stand x 5-20 - This exercise will show you how to get in and out of a chair safely.

• Sit up straight.
• Have something in front of you a chair/support.
• Feet slightly apart.
• Shimmy forward in your chair till your bottom is on the 1st 3rd of the chair.
• Lean your chest forward.
• Stand up, using hands on side of chair if you have to (you can also cross arms in front of chest).
• Step back so you can feel your calves on the front of chair and lower yourself back down.
• Repeat up to 10 times.
• Your aim is to be able to get in and out of chair without support.