These exercises were developed by our Specialist Clinical Physiotherapist. It is always a good idea to speak your healthcare team before starting a new exercise programme.
Step ups
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Stand in front of the bottom step on a flight of stairs, holding onto the rail to steady yourself if you need.
- Leading with your left leg, step up onto the step and lift your right leg forward and in front of you.
- Step back down with your right foot then your left foot.
- Repeat 10 times with your left leg leading, then repeat on the right leg.
- Make it harder: as you become more confident, try to step up without using your hands to support you. You can also increase the number of repetitions over time.
Squats
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Stand on the bottom step of a flight of stairs, facing down and holding onto the rail if necessary.
- Stand on one leg and straighten the other leg in front of you, as if you are taking a step down.
- Slowly lower yourself by bending the knee of your standing leg, keeping your weight back by pushing through your heel.
- Push up through your leg to return to the starting position.
- Repeat 10 times on each leg.
- Make it harder: try making the movement slower, especially on the lowering part.
Sit to stands
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Sitting in a chair, bring your bottom towards the edge so that you are not leaning on the back support.
- Fold your arms across your chest and stand up from the chair, then slowly lower back down with control.
- Repeat 10 times.
- Make it harder: try to increase the number of sit to stands you can do in a minute or try doing them from a lower chair.
Wall press-ups
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Stand facing a wall with your arms straight and hands on the wall at the same level as your shoulders.
- Do a push-up against the wall by keeping your body in a straight line and bending your elbows to bring your chest towards the wall, then push through your arms to straighten your elbows.
- Repeat 10 times.