Neurological Physiotherapy

Exercise Programmes: Seated Mobility

Exercise Programme Seated Mobility

Sit tall throughout, lifting the chest as much as you are able. Focus your eyes straight ahead. Ensure that feet remain flat on the floor unless stated otherwise. Stretches can be held for 5-10 breaths.

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C-Spine Elongation

With your shoulders relaxed and hands on your lap, draw your chin down towards your chest, until you feel a stretch in the back of your neck/base of your skull.

C-spine elongation 1
C-spine elongation 2
C-spine elongation 1
C-spine elongation 2

C-Spine Elongation with Rotation

Repeat the above exercise. Once you have elongated, slowly rotate to look over your shoulder or until you can feel a stretch. Hold this position and breathe before returning to midline. Complete 5 rotations in each direction.

C-spine elongation with rotation 1
C-spine elongation with rotation 2
C-spine elongation with rotation 1
C-spine elongation with rotation 2

Scalene Stretch

Place you right hand in the crook of the left side of your neck and gently hold down the soft tissue. Tilt your head to the right, taking your right ear towards the right shoulder. When you feel a stretch hold this for 5 breaths. Repeat on the opposite side.

Scalene stretch 1
Scalene stretch 2
Scalene stretch 1
Scalene stretch 2

Shoulder Rolls

Keeping your chest lifted and with hands on your lap, shrug your shoulders up to your ears, gently rotate them backwards and then down towards the base of your spine. Repeat this 10x.

Shoulder roll 1
Shoulder roll 2
Shoulder roll 3

Triceps Stretches

Turn your right palm downwards, take your arm straight back behind you. This will feel awkward at first. Make sure you keep your elbow straight. You will feel a stretch in the front of your arm. Once you feel the stretch hold for 5 breaths. Repeat with the left arm…

 Tricep stretch 1

Biceps Stretches

Turn your right palm downwards, take your arm straight back behind you. This will feel awkward at first. Make sure you keep your elbow straight. You will feel a stretch in the front of your arm. Once you feel the stretch hold for 5 breaths. Repeat with the left arm.

Bicep stretch 1
Bicep stretch 2
Bicep stretch 3
Bicep stretch 4

Wrist Flexor Stretch

Sit up tall, place the backs of your hands together with your fingers pointing downwards. Keep your wrists together as you bring your elbows out to the sides until you feel a stretch in the top of your forearm.

Wrist flexor stretch

Wrist Extensor Stretch

Sit up tall, place the backs of your hands together with your fingers pointing downwards. Keep your wrists together as you bring your elbows out to the sides until you feel a stretch in the top of your forearm.

Wrist extensor stretch

Thoracic Rotations

Sit tall at the edge of your chair. Cross your arms over your chest and rotate round to the right. If you feel like you need an increased stretch, you can place your right arm over the chair back and your left arm on the arm rest to increase the rotation. Once you have rotated to the right, repeat to the left and complete 5x each side.

Thoracic rotation 1
Thoracic rotation 2

Pelvic Tilts

Sit on the edge of your seat, feet flat on the ground. It may be helpful to place one hand on your stomach and one on your lower back. Hold in your stomach muscles. Firstly, use your stomach muscles to slowly slump, allowing your pelvis to roll backwards; try to control this movement, do not just flop forward. Next sit up as tall as you can, your pelvis will now roll forwards. Repeat these movements 10 x.

Pelvic Tilt 1
Pelvic Tilt 2
Pelvic Tilt 1
Pelvic Tilt 2

Hamstring Stretches

Sit on the edge of your seat, place your right heel on the ground and your leg out straight in front of you. Keeping you knee straight, sit up tall from your pelvis. As you sit up you will feel a stretch on the back of your leg. Repeat on the left leg.

Hamstring stretch 1
Hamstring stretch 2

Calf Stretches

Sit on the edge of your chair, place your right heel on the floor in front of you. Your knee can be bent a little to make it more comfortable. Place a TheraBand around the ball of your foot and gently pull your toes up towards your shin until you feel a stretch in the back of your calf. Repeat with the left leg.

 Calf Stretch 1
 Calf Stretch 2