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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.
