Excercise

Exercises

Find an activity that's right for you

Choose an activity level that best matches your ability

Unsure? You can always choose a lower level and work your way up when comfortable. Please click on bolded words to access exercises.

Level 1

You are usually sedentary, use a mobility aid, and need help to get up from a chair

Supported Hold – good for balance, getting up, standing activities
Knee Lift – good for lower body strength, getting up
Toe & Heel Raise – good for lower body strength & balance, walking, stepping over things
Arm Curl – good for upper body strength, getting up, using a mobility aid
Bridge – good for core/pelvic strength, getting up, rolling over, bladder & bowel control

Level 2

You walk occasionally, use a mobility aid, and need to use your arms or rock to get up from a chair

Supported Sway – good for balance, walking on a slope, regaining balance, reaching
Chair Stand 1 – good for lower body strength, getting up
Clamshell – good for lower body strength, using stairs, curbs, getting in/out of tub
Row – good for upper body strength, getting up from chair/car, using a mobility aid
Bridge – good for core/pelvic strength, getting up, rolling over, bladder & bowel control

Level 3

You are comfortable with light to moderate activity, do not use a mobility aid, and can get up from a chair without using your arms

Backward Walking – good for balance, using stairs, opening doors, turning
Chair Stand 2 – good for lower body strength, getting up
Step Out – good for lower body strength, moving side to side, turning
Arm Extension – good for upper body strength
Bridge – good for core/pelvic strength, getting up, rolling over, bladder & bowel control

Level 4

You regularly participate in moderate to vigorous activity, no significant health limitations

Choose a Level 3 exercise and add weight – or resistance
Add cardio activities – like walking, running, biking, tennis, etc.