SQUATS
Safety: Ensure you have a chair behind you with the back of your legs touching the chair.
Raise your arms to shoulder height, this is for balance. Slowly lower yourself in a sitting motion. Go down as far as you feel comfortable. Keep the movement slow pushing your hips back and weight onto your heels, NOT your toes.
Safety: Make sure your knees do not come forwards beyond your toes. Keep your knees back.
Go down as far as the chair, touch the chair and push through the heels to come back up.
Repeat.
REAR RAISES
Stand Straight and Upright. Lift the knee in front and slowly move the weight of your foot back behind you. Then continue moving your whole leg back squeezing the glutes at the top. Hold for a couple of seconds then slowly bring the foot back and knee back to the starting position again.
Repeat and then change legs.
You can do this exercise in the kitchen, holding onto the worktop.
SIDE RAISES
Stand with feet together and a stable chair or worktop in front and both hands on the chair. Move the weight over to one side and slowly raise the other leg out to the side. When you reach the top, pause then slowly return the foot back.
As you get use to this exercise, use less weight on the hands for support. Progressing to both hands with fingertips, one hand, one hand with fingertips.
Repeat and then change legs.
ANKLE ROLLS
Rotate your toes as far as you can in all directions. Repeat in both directions and repeat with the other foot.
LEG EXTENSIONS
Sit with both feet flat to start. Lift one knee, slowly straighten the knee feeling the quads contract. Pull the toes back towards you feeling the stretch on the back of the legs. Left the leg higher, pushing the heels forward.
Repeat and then change legs.
