Get up and go with physio
Exercises in Sitting
Name
Physiotherapist
If you have any queries please do not hesitate to contact us: Monday to Friday 8.30am - 4.30pm (01204) 390859
Warning
This is an exercise programme designed specifically for you.
If at any time you are:
The exercises will help you: • Improve your blood circulation • Strengthen your muscles • Assist with movement of your joints • Stand and walk more easily
in pain unduly breathless dizzy or
All the above are important factors in maintaining and increasing your independence.
nauseous:
Stop the exercises immediately
Please follow the instructions of your physiotherapist on the repeats and frequency of each exercise.
You will need to sit comfortably in a chair with armrests to do these exercises.
1 Sit in a chair with your back straight and feet directly under knees. • Slowly rock on your heels and then on your toes
Repeat ______ times with each foot. Repeat ______ times daily.
2 Sit in a chair with your back straight and feet directly under knees. • Lift your right knee and hold for 5 seconds • Gently lower back to the floor Repeat ______ times with each leg.
• Repeat with your left knee as though you are marching
Repeat ______ times daily.
3 Sit in a chair with your back straight and feet directly under knees. • Lift your right foot off the floor to straighten your knee • Hold for 5 seconds • Repeat with the left leg Repeat ______ times with each leg. Repeat ______ times daily.
4 Sit in a chair with your back straight and feet directly under knees. • Place arms across the chest – hands resting on the shoulders • Turn your body from the waist so you are facing to the right as far as it is comfortable to go
Repeat ______ times each side. Repeat ______ times daily.
• Slowly turn back to face forwards • Repeat the same exercise to the left
5 Sit in a chair with your back straight and feet directly under knees. • Place both arms by your side • Bend to the left as far as is safe and comfortable to go • Slowly come back up to sit straight • Repeat same exercise towards the right side
Repeat ______ times each side. Repeat ______ times daily.
6 • Sit straight up in the chair • Using your hands, push through the arm rests and slowly shift your bottom to near the edge of the chair • Place your feet under your knees • Lean forward, push through your arms and stand • Stand up as tall as you can • Feel for the chair with the back of your legs • Bend in the middle, reach back for the chair arms with your hands and sit down slowly
Repeat ______ times. Repeat ______ times daily.