If you cannot do these yourself, the exercises marked with a star can be done for you by your carer - this is called passive exercise. Repeat each movement five times
Shoulder shrugs
- Shrug your shoulders towards your ears, as high as you can comfortably go, and relax.
Arm raises
- Slowly bring your straight arm up to point to the ceiling and relax.
Lateral arm raise
- Slowly bring your straight arm out to the side until horizontal with the floor.
Grasp
- Raise your straight arm until you are pointing at the ceiling.
- Reach up and clench your fist as if you are picking an apple.
Arm crosses
- Start with both your arms out to the side.
- Bring them up and across your body as if you are waving
NB – Two assistants will be needed to carry out this activity.
Pushing away
- Hold your arms out in front of you.
- Push away from your body.
Biceps curl
- Bend your arm to touch your shoulder with your hand.
Downward push
- Lay arms flat on the bed.
- Push down through your hands.
- Hold position for a few moments.
Pelvic tilt
- Bend your knees.
- Place your hand in the small of your back.
- Push down with your back onto your hands to flatten them onto the bed.
- Relax and repeat
Bridging
- Bend your knees.
- Place your hands either side of you.
- Lift your bottom off the bed.
- Hold for a few moments.
- Relax and repeat.
Straight leg raises
- Keeping your leg straight, raise it as high as possible and relax.
Side kick
- Lay on your side.
- Bend your lower leg.
- Lift your upper leg off the bed.
- Turn over and repeat.
Toe pointing
- With both feet together, point your toes as far as possible.
Knee bends
- If you can lay on your tummy, make yourself comfortable face down.
- Bend and straighten your legs
Reviewed March 2010
Next review September 2011