Stay Active Programme 4
Please perform each exercise safely and within your limits.
Main session:
Level 1| 1 set
Level 2| 2 sets
Level 3| 3 sets
Warm up: 10 minutes
To increase intensity increase speed
1. Marching
1. Sit to stand press
Main session: x10-15 repetitions
1. Hip abduction
Push pillow against side of chair or sofa using the outside of your leg and hold
1. Side leg raises
2. Chest Squeeze
Push hands together and to increase intensity hold squeeze for longer
2. Press up
3. Heel slides
Add a towel underneath your heels to control and slow the movements down to increase intensity
3. Bridge
(raised feet on higher surface and toes up)
To add resistance hold water bottles/tinned food on hips making sure you push through your heels and on to your shoulder blades
4. Shoulder shrugs
Stretches: hold for 15 sec
1. Pectoral stretch
Open arms as wide as you can go so you can feel the stretch across your chest
2. Straight leg with towel
Shorten length of towel to increase the stretch
2. Lunge
Leaning forwards, making sure that your back heel stays on the ground.
To increase the stretch, this can be done by pushing against a wall
