Session 3



Exercises Explained

Hamstring Stretch

  • Move forward slightly on chair if possible.
  • Straighten one leg keeping heel on ground.
  • Lean forward slightly to feel stretch
  • Hold for 5-10 secs and switch to opposite leg.
Leg Stretch

  • Stand with hands on hips.
  • Pretending to stand at the centre of a clock toe tap at 12, 3 & 6 o clock.
  • Switch to opposite foot.
  • Hold onto chair for extra support if needed.
Squat

  • Look straight ahead, feet shoulder width apart.
  • Keep back straight, chest out.
  • Bend knees and hips simultaneously.
  • Once you touch the chair return to standing position. 
  • Try not sit on the chair if possible.

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.
Standing Leg Curl

  • Stand with your feet shoulder width apart.
  • Place your hands on a chair/wall for support.
  • Slowly bend your knee bringing your heels towards your butt.
  • Lower slowly and repeat with other leg alternating for 5-10 repetitions.
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.

Ring Toss

  • 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 pots and rolled up socks as your ring.
  • Stand/Sit a comfortable distance from target.
  • Bend over slightly and throw the ring (or socks) aiming to land on any of the targets (or pot).
  • Pre-assign a points system for each target.
  • Repeat & see if you can beat your score or have a friendly competition making sure to adhere to social distancing and hygiene guidelines.


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