Click on the links below to learn more on strengthening, range of motion and condition specific exercises.
Strengthening Exercises
Strengthening exercises help to keep muscles strong & improve quality of life. It is advised to perform strengthening exercises 2-3 times a week (2-3 sets of 8-12 repetitions). The exercises can be performed with/without weights depending on your level of fitness.
Shoulder
Shoulder Abduction (Lifting Arm Sideway with Stick)Shoulder Abduction (Lifting Arm Sideway)Shoulder Flexion (Lifting Arm Forwards with Stick)Shoulder Flexion (Lifting Arm Forwards)
Elbow
Elbow Extension (Straighten your Elbow)Elbow Flexion (Bicep Curls)
Hip
Sit to Stand (Eng)Sit to Stand (Chi)Hip Flexion (Lifting Leg Upwards) (Eng)Hip Flexion (Lifting Leg Upwards) (Chi)Double Leg Bridging (Lifting Up Buttock) (Eng)Double Leg Bridging (Lifting Up Buttock) (Chi)Straight Leg Raise (Lifting Leg Upwards) (Eng)Straight Leg Raise (Lifting Leg Upwards) (Chi)
Knee
Knee Extension (Straighten your Knee) (Eng)Knee Extension (Straighten your Knee) (Chi)
Ankle
Double Leg Heel Raises (Lifting Up your Heels) (Eng)Double Leg Heel Raises (Lifting Up your Heels) (Eng)Double Leg Toe Raises (Lifting Up your Toes) (Eng)Double Leg Toe Raises (Lifting Up your Toes) (Chi)
Range of Motion Exercises
Range of Motion exercises help to maintain and improve the flexibility of your joints. It is advised to perform Range of Motion exercises 2-3 times a week (3-5 repetitions each with 10-30 seconds hold).
Shoulder
Shoulder Exercise (Lifting Arm Up)Shoulder Exercise (Moving Arm Sideway)Shoulder Exercise (Rotating the arm)
Elbow
Elbow Exercise (Bending and Straightening Elbow)
Wrist
Wrist Exercise (Bending and Straightening Wrist)
Finger
Finger Exercise (Bending and Straightening Finger)
Trunk
Trunk Exercise
Hip
Hip Exercises (Bending Hip)Hip Exercises (Moving Leg Sideways)Hip Exercises (Hamstring Stretching
