HSE Community Physio Leaflet

Please complete the following eight exercises twice daily for four
weeks. To help you chart your progress, there is a chart on the back
page for you to tick each day as the exercises are complete.
• Sit tall in a chair with your back well supported.
• Straighten your right leg fully and bring your toes up towards you.
• Hold for 5 seconds.
• Lower the leg slowly.
• Repeat up to 10 times - as you are able.
Knee Strengthening
1
(If you have a 1kg weight at home you could strap this onto your
ankle and you will get a greater benet from this exercise)
• Sitting tall.
• Hold a tin securely in each hand.
• Lift one arm over your head at a time.
• Replace onto your lap.
• Repeat up to 10 times - as you are able.
Arm Strengthening
2
• Put your chair against the wall.
• Move your bottom forwards in your chair.
• Bring your feet behind your knees.
• Lean forwards bringing your head over your knees.
• Push o with both hands to stand up.
• Step back until you feel the chair against your legs.
• Bend in the middle, reaching back for the arm rests and
slowly sit back down.
• Repeat up to 10 times - as you are able.
Sit to Stand
3
(When you get good at this exercise you can try to do it using just
one hand or no hands to push yourself up)
AB
C
Let's begin!
• Stand tall in front of your kitchen sink or the back of a sturdy chair.
• Hold on with both hands and look ahead.
• Keep your feet hip width apart.
• Place your weight onto the back of your foot
• Lift your toes and front of your feet o the ground.
• Keep your bottom tucked in.
• Lower your feet back to the ground slowly.
• Repeat up to 10 times - as you are able.
Toe Raises
5
• Stand tall in front of your kitchen sink or the back of a sturdy chair.
• Hold on with both hands.
• Keep the exercising leg straight and the foot facing straight forward.
• Lift the leg out to the side slowly.
• Return your leg to the starting position slowly.
• Repeat up to 10 times - as you are able.
Hip Strengthening
6
(If you have a 1kg weight at home you could strap this onto your
ankle and you will get a greater benet from this exercise)
• Stand tall in front of your kitchen sink or the back of a sturdy chair.
• Hold on with both hands and look ahead.
• Place your feet hip width apart.
• Lift up onto your toes slowly.
• Lower your heels back onto the ground slowly.
• Repeat up to 10 times - as you are able.
Calf Raises
4
" If you feel unwell
on any day, don't
push yourself to
complete these
exercises."
• Hold onto a sturdy chair or your kitchen sink with two hands
and look ahead.
• Place right foot directly in front of the left foot.
• Hold this position for 10 seconds.
• Change feet and hold for 10 seconds.
Balance Heel Toe Standing
7
• Hold on to heavy chair or kitchen sink with 2 hands
and look straight ahead.
• Stand on your right leg.
• Hold for 10 seconds.
• Repeat on the left leg.
Balance One Leg Stand
8
Congratulations! You've
completed the 8 exercises.
Don't forget to go to the
front cover and tick the box!
This brochure is brought to you by
HSE PCC Physiotherapy Services Cork
in partnership with