LEG EXERCISE #1 KNEE EXTENSION

Sit comfortably on a chair

Extend your one leg out in front of you parallel to the floor. Avoid locking your knee.

Then, slowly bring your foot back down to the floor.This will feel like a kicking motion.

Then repeat with your other leg.

Repeat 10 times with each leg

LEG EXERCISE #2 SEATED MARCHING

Sit comfortably on a chair

Lift your one leg up, and then place it back down onto the floor.

Keep your back straight and maintain a controlled movement.

Then repeat on the other leg

Repeat 10 times with each leg

LEG EXERCISE #2 SEATED MARCHING

Sit comfortably on a chair

Lift your one leg up, and then place it back down onto the floor.

Keep your back straight and maintain a controlled movement.

Then repeat on the other leg

Repeat 10 times with each leg

LEG EXERCISE #3

HIP EXTERNAL/INTERNAL ROTATION

Sit comfortably on a chair

Lift your one leg slightly off the floor. Your leg should remain bent at 90 degrees, but your foot should hover over the floor.

Then, kick your leg outward like you’re kicking a ball to the side.

Then, kick your leg inward towards your midline.

Repeat 10 times with each leg

ARM EXERCISE #1 STRAIGHT PUSH

Place the water bottle on the table away from you at arm’s length.

Then, interlock your fingers and rest your hand and forearm on the table.

Then, stretch and reach your arm across the table to tap the water bottle. If you can, try pushing the water bottle a little farther away from you.

Then, pull your arms back down in front of you and rest your shoulders down.

Repeat 10 times

ARM EXERCISE #2 SIDE PUSH

Place a water bottle on the side of the table within your range of motion.

Then, hook your wrist on the outside of the bottle and use your arm to push the bottle across the table.

Then, perform the same movement to push the bottle back.

Repeat 10 times

ARM EXERCISE #3 BICEPS CURL

Hold weight/dumbell in your affected hand and hang your arm down by your side.

Then, while keeping your elbow glued to your side, bring the weight up to your shoulder.

Then bring it back down just as slowly.

You are working on your triceps when you bring your arm down, and your biceps when you bring it up

Repeat 10 times

ARM EXERCISE #4 OPEN ARM MOVEMENT

Sit comfortably and hold weight/dumbell with your affected hand.

(If it’s too heavy, try the exercise with no weight)

Keep your elbows glued to your sides at all times.

With your arms bent at 90 degrees, open your arms up so that your forearms come out to your sides.

Then, move your arms back to centre.

Repeat 10 times.

ARM EXERCISE #5 SIDE ARM RAISE

Sit comfortably and hold weight/dumbell with your affected hand, and place your arm out to your side.

Then, lift the weight up while keeping your arm straight.

Make sure that the entire movement is happening in your arm. Try not to let your shoulder hike up.

 

Repeat 10 times.

HAND EXERCISE #1 PALM UP AND DOWN

Place your hand on a table top with your palm facing up.

Then, use your non-affected hand to help flip your palm down.

Repeat back and forth. Palm up, palm down.

Repeat 10 times.

HAND EXERCISE #2 WRIST BENDING

While keeping your elbow on the table, use your non-affected hand to stretch your affected hand at the wrist.

Stretch backward, then stretch forward.

Perform this movement slowly

Repeat 10 times.

HAND EXERCISE #3 PEN SPIN

Place the pen on the table and use your thumb and fingers to spin it.

Try not to use your shoulder during this movement.

If possible , aim for speed during this exercise.

Spin the pen as fast as you can

Repeat 10 times.

HAND EXERCISE #4 FINGER CURL

Bend your affected arm and place your elbow on the table.

Then, make little “O’s” with your fingers by bringing the tip of your index finger to the tip of your thumb. Pinch, and release.

Then, repeat with your middle, ring, and small finger.

Pinch, and release.

Repeat on all 4 fingers

Repeat 10 times.

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