Session 1



Exercises Explained

Arm Stretches

  • Hold your two hands together with your plans facing away from you.
  • Gently reach your hands above your head until both arms are straight stretching as far as you can.
  • Slowly bring your hands back down.
  • Next put your hands together again.
  • Staying upright in the chair push your hands away from your chest.
  • Hold each stretch for 2-4 seconds and repeat 5-10 times.

Leg Extensions

  • Sitting upright in the chair and your hands on your hips or lap.
  • Slowly raise one leg as far as you can aiming to straighten your leg.
  • Repeat on both legs 5-10 times each.

Seated Frontal Raise

  • Sitting upright on a chair and your feet firmly on the ground.
  • Start with your hands on your knees.
  • Keeping your arms straight, slowly raise your arms up to slightly above your shoulders.
  • Gently bring your arms back down towards your legs.
  • Repeat 5-10 times.

Standing Frontal Raise

  • Use this exercise to progress from the seated version if you are able to stand up.
  • Standing upright.
  • Start with your hands down by your hips.
  • Keeping your arms straight, slowly raise your arms up to slightly above your shoulders.
  • Gently bring your arms back down towards your hips.
  • Repeat 5-10 times.

Seated Shoulder Press

  • Sitting upright in a chair with feet firmly on the ground.
  • Start with your arms bent out in front of you.
  • One arm at a time, slowly raise your hand up above your head.
  • Bring your arm back to its start position.
  • Repeat on each arm for 5-10 repetitions.

Standing Shoulder Press

  • Standing upright with feet hip width apart.
  • Start with your arms bent out in front of you.
  • One arm at a time, slowly raise your hand up above your head.
  • Bring your arm back to its start position.
  • Repeat on each arm for 5-10 repetitions.

Leg Swings

  • Standing beside a wall or chair for balance.
  • Lift the leg closest to the wall or chair off the ground.
  • Gently swing your leg forwards and backwards.
  • Repeat on each leg 5-10 times.

Bowling

  • You can play this game either sitting or standing, whichever is more comfortable for you.
  • If you don't have any equipment, you can use some plastic bottles and a piece of fruit or a ball.
  • Line your your pins or bottles.
  • From your chair bend over slightly and roll the ball (or fruit) aiming to knock over all the pins (bottles).
  • Once they're all knocked over just start again to see if you can beat your score.


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