Walking on spot, shoulder shrugs.
Walk on the spot for a count of 30, keeping as upright as possible. At a slow pace circle your shoulders upwards, backwards and downwards. Breathe in and out gently from your waist.

Repeat 3 times.

Walk on the spot for a count of 10. Walk tall with good posture.
Now walk forwards in a clear space for about 3 metres.
Walk swinging your arms and lifting your legs high.
Turn and walk back.

Repeat 3 times.

a) Walk forwards in a clear space for about 3 metres. Walk tall with your arms relaxed by your sides. Turn and walk back to the start.
b) Walk sideways, leading with the left leg for about 3 metres. Pause. Walk sideways back to the start, leading with the right leg.
c) Walk forwards in a clear space for about 3 metres. Walk backwards to your start position. You may want to start stepping backwards with your hand resting on a bench top or against a wall or do a shorter distance.

Repeat 3 times.

a) Walk forwards in a clear space for about 3 metres. Walk tall with your arms relaxed by your sides. Turn and walk back to the start.
b) Now try walking in a figure of eight; start at the top of the 8 and go clockwise turn and walk round the bottom of the 8 anti-clockwise.

Repeat step (b) two times

Stand on a level surface with eyes open and one hand resting on a sturdy chair or worktop for support.
a) Stand with feet together (10 sec)
b) Stand semi-tandem (10 sec
c) Stand full tandem (10 sec)

Repeat with other foot first. Repeat 3 times.

Stand on a level surface with eyes open, worktop or sturdy chair nearby.
Progress: from 1 finger support, to standing with no hand support for each task.
a) Stand with feet together (10 sec)
b) Stand semi-tandem (10 sec)
c) Stand full tandem (10 sec)

Repeat with other foot first. Repeat 3 times.

Stand on a level surface with eyes open, worktop or sturdy chair nearby but no hand support. Carry out a mental task (as per examples) in each position:
a) Stand with feet together (10 sec).
b) Stand semi-tandem (10 sec).
c) Stand full tandem (10 sec).

Repeat with other foot first. Repeat 3 times.

Mental task Examples:
1) Count Backwards from 20
2) Name as many names as you can
3) Subtract 7 from 100 and continue
4) Say the alphabet backwards
5) Say as many "A" words as possible

Start: stand on level surface, worktop or sturdy chair nearby and finger-tip support.
a) Stand with feet together and close your eyes (10 sec).
b) Stand semi-tandem and close your eyes (10 sec).
c) Stand full tandem and close your eyes (10 sec).

Repeat with other foot first. Repeat 3 times
Progress to no hand support if able and safe

a) Walk forwards in a clear space for about 3 metres. Walk tall with your arms relaxed by your sides. Turn and walk back to the start.
b) Now try to walk in line; place one foot directly in front on the other (heel to toe) for 10 steps in a row. You may want to do this exercise with your hand/ finger-tips resting on a worktop or against the wall. Progress to no hand support if able.

Repeat step (b) 3 times.

Start: Stand on a level surface with eyes open and one hand resting on a sturdy chair or worktop for support.

Stand on one leg for up to 30 seconds.

Repeat with other leg.

Repeat 3 times.

Stand on a level surface with eyes open, worktop or sturdy chair nearby
Progress from 1 finger support, to fingertip support, to no hand support.
Stand on one leg for up to 30 seconds
Repeat for other leg

Repeat 3 times

Stand on a level surface with eyes open, worktop or sturdy chair nearby
Stand on one leg for 30 seconds. Add mental task (see examples).
Repeat for other leg.
Repeat 3 times.

Mental task Examples:
1) Count Backwards from 20
2) Name as many names as you can
3) Subtract 7 from 100 and continue
4) Say the alphabet backwards
5) Say as many "A" words as possible

Stand on a level surface with eyes open, worktop or sturdy chair nearby and fingertip support.
Stand on one leg. Close your eyes. Stand for up to 30 seconds
Repeat for other leg

Repeat 3 times. Progress to no hand support if able.

Lie on your back with a pillow/folded towel to support your head.
Tuck your chin in until you feel a gentle stretch at the back of your neck.Look forwards and keep your head level throughout (don't tilt your head up or down).

Hold for 5 seconds. Relax. Repeat.

Sit as upright as possible on a chair with a backrest.
Tuck your chin in until you feel a gentle stretch at the back of your neck.Look forwards and keep your head level throughout (don't tilt your head up or down).

Hold for 5 seconds. Relax. Repeat.

Sit towards the edge of a chair with your arms straight by your sides.
Gently turn your hand outwards and reach backwards to place your hands on the chair. Squeeze your shoulder blades together and then tuck your chin in until you feel a gentle stretch at the back of your neck.

Hold for 5 seconds. Relax. Repeat.

Stand with your heels, hips and back against a wall.
Take your back towards the wall as far as possible, and then tuck your chin in until you feel a gentle stretch at the back of your neck.

Hold for 5 seconds. Relax. Repeat.

Sit as upright as possible with your hands on your hips.
Squeeze shoulder blades together to take elbows back.

Hold for 5 seconds. Relax. Repeat.

Sit towards the edge of a chair with your arms straight by your sides.
Gently turn your hand outwards and reach backwards to place your hands on the chair.
Squeeze shoulder blades together and press your fingers into the chair.

Hold for 5 seconds. Relax. Repeat.

Sit on a chair in front of two pieces of theraband tied onto a rail / door handle.
Grasp a theraband in each hand. Bend your elbows and squeeze your shoulder blades together to take your arms back as far as possible.

Hold for 5 seconds. Relax. Repeat.

Stand with your arms by your sides in front of theraband tied to a rail / door handle.
Reach forward to grasp a theraband in each hand. Keeping your elbows straight, squeeze your shoulder blades together and take your arms back as far as possible.

Hold for 5 seconds. Relax. Repeat.

Lie on your back with a pillow or folded towel for your head. Link your hands together OR grasp a towel or pole between your hands.
Straighten your elbows and take your arms over your head as far as possible.

Hold for 5 seconds. Relax. Repeat.

Sit as upright as possible, link hands together OR grasp towel or pole in both hands.
Straighten your elbows and take your arms over your head as far as possible.

Hold for 5 seconds. Relax. Repeat.

Stand facing a wall with your arms by your sides and hands on wall at waist height.
Walk fingers up wall in a straight line as far as possible. Maintain fingertip contact throughout.
Pause, relax and slide fingertips down.
To progress, lift hands off wall when they reach maximal height.

Hold for 5 seconds. Relax. Repeat.

Stand facing wall arms by sides and hands on wall at waist height.
Walk fingers up wall and moving hands away from each other as far as possible
Pause, relax and slide finger-tips down.
To progress, lift hands off wall when they reach maximal height.

Hold for 5 seconds. Relax. Repeat.

Sitting with theraband grasped between hands.
Keep one arm bent and in your lap. Straighten your other arm and lift it up and out to the side as much as possible.
Pause, hold, relax and return to start.

Hold for 5 seconds. Relax. Repeat. Repeat on the other side.

Lie on your back with knees bent and feet on the surface.
Tighten your lower stomach muscles without moving your back (pull your tummy button towards the small of your back). Keep breathing gently.
Squeeze your buttocks together and lift your hips as high as possible, lifting one vertebra at a time. Hold, then gently lower your hips to the surface, one vertebra at a time.

Hold for 5 seconds. Relax. Repeat.

Lie on your front over a pillow.
Bend your elbows and place your hands by your shoulders.
Raise your head and trunk to bring your back level with your hips, using your arms to assist as needed.
To progress this exercise, try to reduce the use of your arms and increase the use of your back muscles in lifting your trunk.

Hold for 5 seconds. Relax. Repeat.

Lie on your front over pillow (if needed), arms relaxed by sides.
Lift your trunk off the surface to bring your back level with or higher than your hips.

Hold for 5 seconds. Relax. Repeat.

Lie on your front over a pillow (if needed) with your arms overhead.
a) Raise 1 arm and your trunk off the surface and hold for 5 seconds. Relax.
b) Raise your other arm and trunk off the surface and hold for 5 seconds. Relax.
Repeat both steps (a) and (b)

To progress, raise your trunk and both arms simultaneously.

Lie on your front over a pillow (if needed). Pull your lower tummy muscles in (belly button towards spine).
a) Lift one leg off the surface, keeping your knee straight, and hold for 5 seconds. Relax.
b) Lift your other leg off the surface, keeping your knee straight, and hold for 5 seconds. Relax.

Repeat both steps (a) and (b)

Lie on your front over a pillow (if needed) and arms overhead. Pull your lower tummy muscles in (belly button towards spine).
a) Raise one arm and the opposite leg and hold for 5 seconds. Relax.
b) Repeat with other arm and leg.

Repeat both steps (a) and (b)

Start on your hands and knees with arms straight, back level, head midline and eyes looking down (table-top position). Keep breathing gently throughout.
Tighten your lower stomach muscles without moving your back (pull your belly button away from the floor).

Hold for 5 seconds. Relax. Repeat.

Start on your hands and knees with arms straight, back level, head midline and eyes looking down (table-top position). Tighten your lower stomach muscles (pull your belly button away from the floor).
Slowly shift your weight forwards over your hands, then backwards over your heels.
Hold for 5 seconds. Relax. Repeat.

Start on your hands and knees with arms straight, back level, head midline and eyes looking down (table-top position). Tighten your lower stomach muscles (pull your belly button away from the floor).
Keep your back level. Lift one arm to stretch forwards, keeping your elbow straight.
Hold for 5 seconds, then lower your arm and repeat on the other side. Repeat.

Start on your hands and knees with arms straight, back level, head midline and eyes looking down (table-top position). Tighten your lower stomach muscles (pull your belly button away from the floor).
Keep your back level. Lift one leg up and back behind you, straightening your knee.
Hold for 5 seconds, then lower your leg and repeat on the other side. Repeat.

Start on your hands and knees with arms straight, back level, head midline and eyes looking down (table-top position). Tighten your lower stomach muscles (pull your belly button away from the floor).
Lift one arm and the opposite leg to a horizontal position.
Hold for 5 seconds. Relax. Repeat with the other arm and leg. Repeat.

Position: Stand with your feet shoulder width apart and hand supported on the kitchen counter or dining table. Keep your arms straight, back straight, head midline and eyes looking straight ahead. Keep breathing gently throughout.

Tighten your lower stomach muscles without moving your back (pull your belly button towards your spine).
Hold for 5 seconds. Relax.

Number of repetitions............

Position: Stand with your feet shoulder width apart and hand supported on the kitchen counter or dining table. Keep your arms straight, back straight, head midline and eyes looking straight ahead. Tighten your lower stomach muscles (pull your belly button towards your spine). Keep breathing gently throughout.

Slowly shift your weight forwards over your hands, then backwards over your heels.
Hold for 5 seconds. Relax.

Number of repetitions............

Position: Stand with your feet shoulder width apart and hand supported on the kitchen counter or dining table. Keep your arms straight, back straight, head midline and eyes looking straight ahead. Tighten your lower stomach muscles (pull your belly button towards your spine). Keep breathing gently throughout.

Lift one arm to stretch forwards, keeping your elbow straight.

Hold for 5 seconds, then lower your arm and repeat on the other side.

Number of repetitions............

Position: Start on your hands and knees with arms straight, back level, head midline and eyes looking down (table-top position). Tighten your lower stomach muscles (pull your belly button towards your spine).
Keep your back level. Lift one leg up and back behind you, straightening your knee.

Hold for 5 seconds, then lower your leg and repeat on the other side.

Number of repetitions............

Position: Stand with your feet shoulder width apart and hand supported on the kitchen counter or dining table. Keep your arms straight, back straight, head midline and eyes looking straight ahead. Tighten your lower stomach muscles (pull your belly button towards your spine). Keep breathing gently throughout.

Lift one arm and the opposite leg as seen in the picture.

Hold for 5 seconds. Relax. Repeat with the other arm and leg.

Number of repetitions............

Sit in a chair with your feet hip width apart.
Stand up fully, then sit down again. Use your arms if needed.
Repeat.

Step on and off a step. This could be the bottom step of your stairs.
Use a handrail or supportive worktop nearby for balance if needed.
Repeat.

Position: Lie on your side with hip and knees bent at 90 degrees.

Tighten the muscles in your stomach and buttocks together, pulling your lower back further back (pull your tummy button towards the small of your back). Keep breathing gently.

Hold for 5 seconds. Relax.

Number of repetitions............



Straight Arrow: Neutral Spine.
Curly Arrow: Flat Spine.

Position: Sit on a chair with thighs supported and feet on the floor.

Tighten the muscles in your stomach and buttocks together, pushing your lower back into the back of the chair (pull your tummy button towards the small of your back). Keep your back flat against the back of the chair. Use a roll of towel for back support if required. Keep breathing gently.

Hold for 5 seconds. Relax.

Number of repetitions............

Straight Arrow: Neutral Spine.
Curly Arrow: Flat Spine.

Position: Lie on your back with knees bent and feet on the surface.

Tighten the muscles in your stomach and buttocks together, pushing your lower back into the bed (pull your tummy button towards the small of your back). Keep your back flat against the bed. Keep breathing gently.

Hold for 5 seconds. Relax.

Straight Arrow (above): Neutral Spine.





Curly Arrow: Flat Spine.



Number of repetitions............

Sit on the side of a chair without arms.
Drop one knee down towards the floor and let your foot slide back and hip straighten. Tighten your bottom muscles.
You should feel a stretch in the front of your hip and thigh.
Hold for 30 seconds.b
Repeat on each leg 3 times.

Stand near a wall or worktop with a chair or stool nearby.
Place one hand onto the wall or worktop for support. Bend one knee and support your lower leg on a stool or chair. Take a small step forward with the other leg.
Tighten your bottom muscles and straighten your hip. Feel a stretch at the front of your hip of the leg supported by the stool.
Hold for 30 seconds.
Repeat on each leg 3 times.

Sit on a firm chair. Stretch one leg out in front of you.
Lean forward from your hips keeping your back straight. You should feel a stretch behind your knee and thigh.
Hold for 30 seconds.

Repeat on each leg 3 times.

Place your hands on a wall, worktop or back of a sturdy chair for support.
Step one leg back behind you keeping your knee straight and your foot flat on the floor. Lunge forwar over your front leg. Feel a stretch in the calf of the straight leg behind.
Hold for 30 seconds.

Repeat on each leg 3 times.

Place your hands on a wall, worktop or back of a sturdy chair for support.
Step one leg back behind you. Bend both knees and let the weight of your body stretch the calf of your back leg without lifting the heel off the floor.
Hold for 30 seconds.

Repeat on each leg 3 times.

Lie on your back with your head on __ pillow(s) and your hips and knees bent and feet on the surface. (Use the minimal number of pillows possible). Arms relaxed by sides. Hold for 5 minutes (progress to 7 minutes). Relaxed, low effort abdominal breathing pattern.

Lie on your back with hips and knees bent, chin tucked as able and folded towel for head. Arms relaxed by sides.
Hold for 5 minutes (progress to 7 minutes).
Relaxed, low effort abdominal breathing pattern.

Lie on your back with hips and knees bent, chin tucked as able with a small rolled towel under the most prominent part of your upper back (5th to 7th thoracic vertebrae, perpendicular to spine). Arms relaxed by sides.
Hold for 5 minutes (progress to 7 minutes).
Relaxed, low effort abdominal breathing pattern.

Lie on your front with one or more pillows under your tummy. Keep arms relaxed by sides. (Minimal number of pillows required).
Hold for 5 minutes (progress to 7 minutes).
Relaxed, low effort abdominal breathing pattern.

Lie on your front, arms relaxed by sides. (No pillow)
Hold for 5 minutes (progress to 7 minutes).
Relaxed, low effort abdominal breathing pattern.

Lie on your back with one pillow for your head and legs out straight. Link your hands together (or grip a towel / stick if more comfortable).
Breathe in and keeping your elbows straight, stretch your hands up and over your head as far as you can. Breathe out and relax in this position. Hold for 1 minute.
Repeat 3 times.

Lie on your back with no support or one folded towel for your head and legs out straight. Link your hands together (or grip a towel / stick if more comfortable).
Breathe in and keeping your elbows straight, stretch your hands up and over your head as far as you can. Breathe out and relax in this position. Hold for 1 minute.
Repeat 3 times.

Position: Sit in a chair with a rolled towel behind your low back.

Raise your hands over your head together (or grip a towel // stick if more comfortable). Breathe in and keeping your elbows straight, stretch your hands up and over your head as far as you can.

Don’t hold your breathe.

Hold this position for 1 minute.

Repeat 3 times.

Lie on your back with a pillow for your head. Place your hands behind your head.
Allow your elbows to drop out to the side. Relax in this position. Hold 1 minute.
Repeat 3 times.

Lie on your back with no pillow or with a folded towel for your head. Place your hands behind your head.
Allow your elbows to drop out to the side. Relax in this position. Hold 1 minute.
Repeat 3 times.

Position: Sit in a chair with a towel roll behind your low back.

Place your hands behind your head. Move your elbows back.

Keep your back as straight and upright as you can. Hold 1 minute.

Repeat 3 times.