Exercise Programme Strength
Complete these exercises in 3 sets for 8-12 reps. Exercises should be completed slowly with control. To increase the difficulty of the exercise, increase the load by using a greater resistance TheraBand or light dumbbell. If increasing the load, please ensure that you can still complete the exercises with control.
Sit to Stand
Use your hands as little as possible to assist with this exercise as the aim is to strengthen the leg muscles. If not using your hands place your arms across your chest. Lean forwards to stand up, once up fully, slowly control your weight back down to sitting.
Place a TheraBand around the middle of your right foot. Bend you knee up to your chest (or as far as you can manage). Press your leg out straight against the resistance of the band. Slowly pull the knee back up to the start position, controlling the resistance of the band. Repeat on the left leg.
Pass the TheraBand around your back and underneath your arms as shown in the photo. Press your arms out in front of you by straightening the elbows. Control the resistance of the band as you bring your arms back in.
Keep the TheraBand in the same place as the chest press and bring your hands together in the middle of your chest. Keeping your hands together straighten your arms out in front of you.
Place the middle of the TheraBand under your right foot. Start with your right elbow straight and tucked into your side. Slowly bend your elbow to bring your right fist up towards your shoulder. Control the resistance of the band on the way back down. Repeat with the left side. Alternatively- use two hand weights.
Lie on your back with feet flat on the floor. Use your abdominal muscles to flatten your lower back into the ground. Lift your bottom off the floor by tilting your pelvis back towards you and drawing your knees forwards towards your feet. Breathe out at the top of the movement and slowly lower back down to the ground. Repeat 10x.
You may need to use a wall or high surface for support. Push through your big toe drawing your heels together as you come up onto your tip toes. Ensure even weight distribution between both feet. Slowly lower yourself back to the ground with control. Repeat 20x.