Ankle Movements

• Sit with your back supported by the chair back.
• Straighten one leg so the foot is held off the floor.
• Keep the leg in this position whilst pointing the toes forwards then pulling them back.
• Do this 5 times then repeat on the other leg.
• If the pull behind the knee is too intense, perform this exercise with the foot closer to the floor.

Back Extension

• Stand tall with your feet hip width apart. 
• Place your hands onto your bottom.
• Gently arch your back looking straight ahead.
• Avoid looking at the ceiling or locking out your knees.
• Repeat 5 times.

Head Movements

• Stand tall with your feet hip width apart and arms resting loosely by your sides or hold the chair.
• Turn the head slowly to the left then slowly to the right as far as you can.
• Ensure that the shoulders stay still so only the head is moving. 

Heel Raises

• Stand tall with your feet hip width apart, holding your support.
• Slowly lift the heels keeping the weight over the big toes.
• Avoid locking the knees.
• Aim to lift for a slow count of 3 and lower for a slow count of 5 each time.
• Repeat 10 to 20 times.

Heel Walking Supported

• Stand side on to the support.
• Lift the toes keeping the knees soft and the bottom tucked in.
• Walk 10 steps on your heels.
• Move steadily and with control.
• Keep looking ahead.
• Bring the feet together before lowering the toes to the floor.
• Repeat the other way.

Marching

• Stand tall (holding your support if needed).
• Begin marching your legs.
• If you feel steady, add an arm swing with one or both arms.
• Continue marching for 1 to 2 minutes.

Neck Movements

• Stand tall with your feet hip width apart and arms resting loosely by your sides or hold the chair.
• Place 2 fingers onto your chin then gently guide the chin back until you feel a stretch in the back of the neck.
• Repeat 5 times.

One Leg Stand Supported

• Stand close to and holding on to your support.
• Balance on one leg keeping the leg straight knee soft and upright posture.
• Hold the position for 10 seconds.
• Repeat on the other leg.

Sideways Walking Supported

• Stand tall facing a support and look ahead.
• Take 10 sideways steps keeping the hips forward and the knees soft.
• Repeat the other way - slowly.

Sit to Stand using hands

• Sit tall near the front of the chair.
• Place your feet slightly back.
• Lean forwards slightly.
• Stand up (using your hands on the chair if needed) slowly.
• Step back until your legs touch the chair.
• Slowly lower your bottom back into the chair, reaching for the chair as you lower if needed.
• Repeat up to 10 times.

Stair Walking

• Hold the rail if you usually do, but try not to pull too much with your arms.
• Use the strongest leg to lead on each step.
• Place the foot fully on the stair.
• Look down with the eyes (rather than bending forwards from the waist) to check your foot position.
• At the top, take a rest then come back down leading with your weaker leg on each step.
• Repeat up to 5 times times or until your leg muscles get warm.

Toe Raises

• Stand tall with the feet hip width apart, holding your support. 
• Slowly lift the toes keeping your knees soft. 
• Avoid sticking your bottom out.
• Lower the toes slowly.
• Aim to lift for a slow count of 3 and lower for a slow count of 5 each time.
• Repeat 10 to 20 times.

Trunk Movements

• Stand tall with your feet hip width apart. 
• Fold the arms in front of the chest or place one hand on the chair.
• Lengthen and lift the trunk upwards then slowly turn the head and shoulders to the right. 
• Ensure you are only turning the upper body (not the hips).
• Return to the start position and repeat to the other side. 
• Repeat 5 times.