Exercises

Sit to stand

The sit to stand exercise helps with getting up and down from a chair, a toilet or in and out of a car.

• Move to the front of the chair. Lean your body forward, with your nose over your toes, and stand up slowly. Keep your knees slightly apart • Lower yourself back down into the chair, trying to control your descent to the chair

• Repeat 5-10 times up to three times a day • To make this exercise harder, cross your arms in front of your chest or hold them out in front of you at shoulder height

Heel to toe stance and tandem walk

The tandem walk challenges your static and dynamic balance by narrowing your base of support. This helps you keep balance when you have to walk through a narrow space or turning on the spot.

• With fingertips on the top of the kitchen bench to help balance, stand heel-to-toe, bend your knees slightly and keep still for up to ten seconds, repeat up to three times a day. Keep your support on straight leg • If you feel confident you can vary the exercise by walking slowly, placing your heel to touch the toe of the other foot along the kitchen bench, repeat 10 steps up to three times a day

Standing knee raise

The knee raise strengthens the muscles of the hips, it helps with climbing stairs and getting in and out of cars and buses.

• With fingertips on something solid like the kitchen bench to help balance, lift a knee to hip level and hold it up to five seconds • Repeat with the other leg • Repeat 5 to 10 times each side, up to three times a day

Side leg raises/sideways walking

The side leg raise improves your stability when you have to take weight on one leg and helps you step sideways to avoid tripping.

• With fingertips on something solid such as the kitchen bench to help balance, stand on one leg and raise the other sideways, holding it up for five seconds whilst keeping your supporting leg straight • If you feel confident you can vary the exercise by extending to walking sideways, with slow steps alongside a bench or table • Repeat 5 to 10 times each side up to three times a day

Heel raises

• Stand with feet shoulder width apart. Hold onto a wall or bench to help with balance if needed • Slowly rise up onto your toes, making sure your body moves straight upwards • Lower your heels to the floor to return to your start position • Repeat 5 to 10 times, up to three times a day • To make this exercise harder, stand on one leg and slowly rise up onto your toes. Hold onto a bench if needed

Stepping up a step

The step up improves stability on steps, paths and uneven surfaces.

• Holding onto a rail, go up and down a single step, one foot at a time

• Repeat 5 to 10 times, up to three times a day