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.
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