Digifit for All

Hamstring Stretch

• Stand upright feet shoulder width apart
  
• Place hands on front of legs
  
• Reach downwards as far as possible without bending knees
  
• Hold for 5-10 secs on each leg

Quadricep Stretch

• Stand upright with chair or wall for support

• Lift right foot behind body holding onto it with right hand

• Push hips forwards as you hold the leg

• Hold for 5-10 secs on each leg.

Hip Stretch

• Stand upright, feet shoulder width apart.

• Move the right hand down along the side of the right leg

• Reach as far possible and then repeat on opposite side.

• Hold for 5-10 secs on each side.

Modified Press up 

• Stand feet shoulder width apart, hands resting against a wall

• Push against the wall so elbows bend and head comes forwards

• Straighten elbows and return to start position

• Repeat for 5-10 repetitions.

Get ups

• Start seated on a chair

• With hands on knees or side of chair for support simply stand up

• To make exercise more difficult don't use any support.

• Repeat for 5-10 repetitions

Tricep Dip

• Sit upright on a chair with your feet firmly on the ground.

• With hands at side of chair, straighten elbows and push body upwards 

• Lower slowly until fully seated

• To progress, move feet and body forward with only hands on chair.

• Slowly lower the body until hips move towards the floor

• From this position push into the chair to raise the body back up.

Boccia 

• You can play this game either sitting or standing, whichever is more comfortable for you.

• You will need a target ball and two objects balls of different colours

• Stand/Sit a comfortable distance from target

• Bend over slightly and throw the object ball aiming for it to rest as close as possible to the target ball

• Repeat & see if you can get the object closer than your 1st attempt.

• Have a friendly competition with 3 throws for each game and first to 5 games the winner.

• Make sure to adhere to social distancing and hygiene guidelines.