Get up and go with physio
Exercises in Standing
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 stand to do these exercises, please use the work top for support and to steady yourself.
1 • Stand with your feet slightly apart and knees straight • Support yourself with both hands on the work top • Raise both heels off the floor as high as you can (as if standing on tip toes) • Slowly lower them down Repeat ______ each times Repeat ______ times daily.
2 • Stand with your feet slightly apart and knees straight • Support yourself with both hands on the work top
Repeat ______ times with each leg. Repeat ______ times daily.
• Keeping your knees together, bend your left knee to raise your heel towards your bottom • Gently lower it back to the floor • Repeat with the right leg
3 • Stand sideways to the work top holding on with one hand for support • Stand with your feet slightly apart and knees straight
Repeat ______ times with each knee.
• Bend the right knee up and raise it towards your chest, then gently lower it back down
Repeat ______ times daily.
• Repeat with the left leg
4 • Stand with your feet slightly apart and knees straight • Support yourself with both hands on the work top
Repeat ______ each time. Repeat ______ times daily.
• Keep your back straight and bend your knees slowly into a gentle squat • Slowly straighten up back into standing
5 • Stand with your feet slightly apart and knees straight • Support yourself with both hands on the work top • Keep your body straight and facing forwards • Keeping the knees straight, take the right leg out to the side as far as it is comfortable to go
Repeat ______ times with each leg. Repeat ______ times daily.
• Slowly lower it down • Repeat above instructions with the left leg
6 • Stand sideways to the work top holding on with one hand for support • Place your left foot in front of your right foot (as if you are walking on a tight rope) • Ensure that the heel of the left foot is touching the toes of the right foot • Stay in this position for as long as possible up to a count of 10 • Swap legs and repeat above instructions
Repeat ______ times.