Dan (left), our very own Oak Tree Mobility fitness instructor, has provided these instructions to help teach us how to do exercises in a safe and controlled manner. Dan has a wealth of experience and knowledge that he wants to share with the readers of the Oak Tree blog. These simple exercises are easy to do at home, and you can do them either whilst sitting in your chair or whilst using your chair for support.
Remember: Take care when undertaking any kind of physical activity to exercise within your own limits. Oak Tree Mobility cannot accept any liabilities for injuries obtained as a result of these exercises.
Stand behind a chair holding on with both hands.
Step back with one leg and press the heel down.
Check that both feet face directly forwards.
Feel the stretch in your calf.
Hold for 10–20 seconds.
Repeat on the other leg.
Stand (or sit) tall with your arms at your sides.
Lift both shoulders up to your ears, draw them back then press them down.
Repeat slowly five times.
Sitting upright, look straight ahead and hold your left shoulder down with your right hand.
Slowly tilt your head to the right while holding your shoulder down. Repeat on the opposite side.
Hold each stretch for five seconds and repeat three times on each side.