Build your own

Below you will find a series of individual exercises (video clips around 30 seconds) for your arms, legs, back, core, hands and feet – in sitting, standing and lying.  All of the exercises in these videos are performed and explained by a physiotherapist.  Have a look through the exercise and build your own mini routines.

Strengthening your arms

Our shoulders, arms, wrists and hands have many different muscles.  The exercises below target the main muscle groups.  If you aren’t sure which of your muscles are strong and which are weak talk to your physiotherapist in the first instance.

Standing or sitting or high sitting (i.e. sitting up in bed)

Cross body punching (this exercise is both a strengthening and cardiovascular activity – good for shoulder flexion)

https://www.youtube.com/watch?v=RpXSYWaY_t4

Shoulder abduction (out to the side)

https://www.youtube.com/watch?v=ydjz_ir5DnM

Shoulder adduction (in to your side)

https://www.youtube.com/watch?v=UTvrfW39SgQ

Shoulder rotation

https://www.youtube.com/watch?v=GCVaAoDnVSA

Elbow lifts (shoulder abduction)

https://www.youtube.com/watch?v=VWPjRwB66mU

Shoulder lifts (shoulder flexion – up and forward)

https://www.youtube.com/watch?v=5N98iA0XVrQ

Scapula setting

https://www.youtube.com/watch?v=wAYJ0EtuZsg

Standing low row (need hand weights, filled water bottle or tin cans to do this exercise)

https://www.youtube.com/watch?v=Us55zXDUYLM

Military press

https://www.youtube.com/watch?v=liY2Mh8AnUE

Bench press

https://www.youtube.com/watch?v=t94-jwhzbyE

Figure of 8 shoulder stability

https://www.youtube.com/watch?v=T5GI4F4R2I4

Strengthening and range of movement for your Hand and forearms

Lumbrical strength (a type of strength we need to squeeze)

https://www.youtube.com/watch?v=fIGmFCxbM0s

Finger abduction (separating your fingers)

https://www.youtube.com/watch?v=t4e-yEOx2HY

Pronation/Supination

https://www.youtube.com/watch?v=y1J76biMhVE

Hand spreading

https://www.youtube.com/watch?v=Wfw2qy1bAow

Metacarpal flexion

https://www.youtube.com/watch?v=S_lGBhpv53w

Thumb flexion

https://www.youtube.com/watch?v=ZS6MuCcdRPQ

Wrist extension

https://www.youtube.com/watch?v=UXpWuBbjH2w

Wrist flexion

https://www.youtube.com/watch?v=5va1P_0AVrs

Strengthening your legs in standing

Easier

Knee extension with resistance band

https://www.youtube.com/watch?v=wdQDtOVc3Ec

Mini squat

https://www.youtube.com/watch?v=rNoPpRPPkf0

Sit to stand

https://www.youtube.com/watch?v=fdACyV6MewQ

Knee bends

https://www.youtube.com/watch?v=Itbu-iqRc0Q

Knee lifts

https://www.youtube.com/watch?v=1kQhNGKQFxY

Hip abduction (side of your hips)

https://www.youtube.com/watch?v=S2wGvhc4-xE

Hip extension (for bottom strength)

https://www.youtube.com/watch?v=HgxhCCoNkWs

Strengthening your legs, hips and bottom in sitting

Chair squats (good for bottom and leg strength)

https://www.youtube.com/watch?v=PkaAZzqopW8

Knee lifts (marching - good for hip flexion strength)

https://www.youtube.com/watch?v=cmiCEicAFwo

Knee straightening (good for quadricep strength)

https://www.youtube.com/watch?v=OiGA03Lb7ko

Bottom squeeze

https://www.youtube.com/watch?v=zUzSc1U2uME

Heel/toe raises

https://www.youtube.com/watch?v=9Yz6uVqWGM8

Heel/toe tapping to the side

https://www.youtube.com/watch?v=ST-QPHvc9wo

Strengthening your legs and bottom in high sitting or lying

The following individual exercise provide you with a series of leg and bottom strengthening exercises that you can do in high sitting or lying on your bed or on the floor if you are able to get up and down.  All of the exercises in this video are performed and explained by a physiotherapist.

Gluts (bottom)

https://www.youtube.com/watch?v=e755997Gwpc

Gluts (bottom) and hamstrings – bridging

https://www.youtube.com/watch?v=5qvCGaTMnig

Hamstring curl

https://www.youtube.com/watch?v=XcGDY7vhbxo

Abduction (Hip muscles)

https://www.youtube.com/watch?v=7Mkc_Zqzj2U

Strengthening back and sides

These strengthening exercises are particularly helpful if you are a wheelchair user, or if you spend a lot of your time sitting.

Side flexion

https://www.youtube.com/watch?v=6LgCMC-kCXw

Inner range quadriceps (front of leg)

https://www.youtube.com/watch?v=cZsPQIz6YrA

Straight leg raise (hip and quadricep strength)

https://www.youtube.com/watch?v=73-r0PimliE

Feet and ankles

You’ll need some resistance bands to do the following exercises.  See the equipment and technology section in the Information Suite for more info.

Up

https://www.youtube.com/watch?v=TwdJ57-IGgE

Down

https://www.youtube.com/watch?v=w9VqX79cXjA]

In

https://www.youtube.com/watch?v=tHb7pcfxnBQ

Out

https://www.youtube.com/watch?v=eu-9_0g0gNY

Core stability

See the core stability section for activities and exercises which strengthen that region of the body.

Leg strengthening Activities

There are a series of activities that we highlight in the cardiovascular section that act as leg strengthening activities – e.g. Aqua walking (walking up and down a pool), swimming – or kicking your legs while holding a float), chair aerobics routines, kicking a ball.