• Sit to Stand / Stand to Sit

    1. Sit to Stand / Stand to Sit

    To strengthen the hips and thigh muscles and promote the ease of getting up
    • With feet shoulder width apart, sit on edge of chair.
    • With your feet in front of your knees, stand up.
    • Keeping back straight, stick out your rear end, begin to sit by hinging forward at the hip.
    • Lightly touch your rear end to the chair and then stand up again.

    Repeat 8 times.

  • Standing Hip Abduction

    2. Standing Hip Abduction

    To increase hip strength and promote good balance
    • Use a chair to steady yourself, if needed.
    • With knee straight and toes pointed forward, raise leg to the side.
    • Hold for a count of two.
    • Slowly lower your leg.

    Repeat 8 times with each leg.

  • Standing Hip Flexion

    3. Standing Hip Flexion

    To increase hip strength and range of motion
    • Use a chair to steady yourself, if needed.
    • Keeping upper body tall, lift your knee until your thigh is parallel to the ground.
    • Hold for a count of two.
    • Slowly lower your leg.

    Repeat 8 times.

  • Standing Hip Extension

    4. Standing Hip Extension

    To increase hip strength & range of motion.
    • Use a chair to steady yourself, if needed.
    • Keeping knee straight, raise your leg backwards with heel pointed.
    • Hold for a count of two.
    • Slowly lower your leg.

    Repeat 8-10 times each leg.

  • Toes & Heels

    5. Toes & Heels

    To increase ankle strength & range of motion.
    • Use a chair to steady yourself, if needed.
    • With feet hip-width apart, stand up on to the balls of your feet.
    • Lower slowly so that your feet are flat on the floor, then lift your toes so that you are on your heels.
    • Lower your toes back down and relax.

    Repeat 8 times.

  • Cervical & Thoracic Extension

    6. Cervical & Thoracic Extension

    To increase upper-back strength & improve posture.
    • Stand with feet hip–width apart.
    • Tucking chin in (not down), press shoulders back and squeeze your shoulder blades together.
    • Breathe and feel an elongating in upper spine.
    • Relax.

    Repeat 8 times.

  • Standing Y

    7. Standing Y

    To stretch the front of the chest and improve posture.
    • Stand with feet hip width apart.
    • Cross hands in front of body.
    • Raise hands over head with thumbs pointing backwards.
    • Lower slowly.

    Repeat 8 times.

  • Standing W

    8. Standing W

    To stretch the front of the chest & improve posture.
    • Stand with feet hip width apart.
    • Begin with arms at shoulder level, elbows bent and hands pointed upward.
    • Squeeze your shoulder blades together while pressing arms back and down into a “W” shape.
    • Hold for a count of three.

    Repeat 8 times.

  • Standing T

    9. Standing T

    To stretch the front of the chest & improve posture.
    • With arms at shoulder level, squeeze shoulder blades together while pulling arms behind.
    • Return to starting position.

    Repeat 8 times.

  • Squats

    10. Squats

    To improve upper thigh strength & promotes the ease of getting up.
    • Stand with feet hip–width apart.
    • Keep back straight, hinge forward at the hip and sticking rear-end out.
    • Lower body as far as comfortable while keeping your knees behind toes.
    • Hold this squat position for a second and straighten up.

    Repeat 8 times.

  • Pelvic Tilt

    11. Pelvic Tilt

    To engage stomach muscles & strengthen the back.
    • Lie on back with your knees bent and arms relaxed at sides.
    • Pull belly button down into the floor to flatten lower back. Use stomach muscles and not legs.
    • Hips will rotate forward but should not rise from the floor.
    • Hold for a count of five.

    Repeat 8 times.

  • Pelvic Tilt with Diaphragmatic Breathing

    12. Pelvic Tilt with Diaphragmatic Breathing

    To increase stomach strength & support the back.
    • Place one hand on abdomen. Do a Pelvic Tilt (# 9).
    • While holding the Pelvic Tilt, breathe from diaphragm.
    • Feel your hand move up and down. This indicates that you are breathing correctly.
    •  Take 5 breaths while maintaining the Pelvic Tilt. 

    Repeat 3 times.

  • Pelvic Tilt with Arms

    13. Pelvic Tilt with Arms

    To strengthen stomach muscles & to support the back.
    • Do a Pelvic Tilt (see # 9).
    • While holding the Pelvic Tilt and keeping back flat on the floor, raise arm up and over head.
    • Lower arm.

    Repeat 5 times alternating each arm.

  • Pelvic Tilt with Arms Behind Head

    14. Pelvic Tilt with Arms Behind Head

    To stretch chest & shoulder muscles & improve posture.
    • Do a Pelvic Tilt (see # 9).
    • With holding Pelvic Tilt position, place hands behind head and stretch elbows down toward the floor.
    • Stretch arms only as far as you are able to
      maintain the Pelvic Tilt.

    Repeat 8 times.

  • Bridge

    15. Bridge

    To improve hip & trunk strength.
    • Do a Pelvic Tilt (see # 9).
    • While holding Pelvic Tilt, raise hips enough to clear the floor.
    • Hold for a count of five.

    Repeat 8 times.