Exercise | Description | Functional relevance | Progressions |
---|---|---|---|
Screw and Turner
| Participant turns the screw and turner each direction whilst standing on one leg. | Improves daily activities such as opening doors and taps. | Level 1–3 - Single leg stance (SLS), ranging from 5, 10 and 15 repetitions each direction, so alternate legs. |
Helps with opening doors and jars. | Level 4 – SLS, 15 repetitions each direction. Same leg for the whole set. | ||
Level 5 – SLS, 20 repetitions each direction. Same leg for the whole set. | |||
Sit to Stand
| Participant sits and stands up from the seat or stands to squat and touch the bench. | Strength of muscles on lower limb and balance. | Not using the 10cm high block*: |
Level 1 – Sit to stand (STS) with hand support | |||
Level 2 – STS with arms in front of the body. | |||
Level 3 – STS with arms crossed on the chest. | |||
Using the 10cm high Block*: | |||
Level 4 – STS with hand support. | |||
Level 5 – STS with arms in front of the body. | |||
Level 6 – STS with arms crossed on the chest. | |||
Level 7 – Squatting to touch the bench, arms in front of the body. | |||
Level 8 – Squatting to touch the bench, bench arms crossed on the chest. | |||
Not using the 10cm high block*: | |||
Level 9 – STS pushing off with 1 leg mostly and lifting heel, alternating legs. | |||
Level 10 – STS pushing off with 1 leg mostly and lifting foot from the floor, alternating legs, with hand support. | |||
Level 11 – STS pushing off with 1 leg mostly and lifting foot from the floor, alternating legs, arms crossed on the chest. | |||
Level 12 – Sit to stand pushing off with 1 leg mostly and lifting foot from the floor, 5 on each, arms crossed on the chest. | |||
Add the 10cm high block*, participants repeats the same progression from level 10 to level 12. | |||
Stairs
| Participant steps up and down the steps. | Strengthens the heart and lower limbs. | Level 1–3 – stepping up and down slowly ranging from 2 hands for support, 1 hand for support and no hand support. |
The handrail makes the exercise safe. |  | Level 4–6 - stepping up every second step ranging from 2 hands for support, 1 hand for support and no hand support. | |
Steps can also be used for stretching exercises. | Â | Â |