Strengthening exercises
These are exercises that involve you and your muscles working against resistance. Resistance can be anything that makes your muscles work harder such as your own body weight, using weights, exercise bands or pushing against something solid. The aim of strengthening exercises is to improve your strength or power which can help your muscle perform tasks more easily. It is well known that being stronger can help almost every body system that you have including your joints, heart, mental health and immune system.
It is normal to feel your body working harder when you exercise. This might be felt as stiffness or discomfort or just generally hard work. It is ok to feel some discomfort within your muscles and joints when you exercise and after. However, the exercises should not be painful or cause discomfort lasting for several days.
What types of exercise can I do?
Many different forms of exercise or activity exist and often the best one for you is the one you enjoy as you will stick with it. For exercise to be effective, it needs to challenge you. It does not matter what time of the day you complete any form of exercise but the best time is when you can give yourself the time to do the exercise properly.
If you feel that your exercises are too easy or too hard most exercises can be altered by varying the number of repetitions, the speed, the weight or the rest period.
If you have been given exercises by your physiotherapist and are still receiving treatment, you can contact them to discuss any questions you may have.
Shoulder flexion
Sit or stand holding onto a small weight (you can use a water bottle and alter the amount of water inside to change the weight). Keeping your arm straight slowly lift your arm out in front of you and then slowly lower back down.
Repeat 10 times
Shoulder abduction
Sit or stand holding onto a small weight (you can use a water bottle and alter the amount of water inside to change the weight). Keeping your arm straight slowly lift your arm out to the side and then slowly lower back down.
Repeat 10 times
Elbow flexion
Sit or stand holding onto a small weight (you can use a water bottle and alter the amount of water inside to change the weight).
Turn your palms towards you. Slowly bend your elbow lifting your hand towards your shoulder then slowly lower back down.
Repeat 10 times
Calf raises
Stand holding onto support. Push up onto your toes then slowly lower back down.
Repeat 10 times
Hamstring curl
Stand holding onto support. Lift your foot behind you up into the air to around knee height then slowly lower back down.
Repeat 10 times
Hip abduction
Stand holding onto support. Keeping your leg straight and your torso upright, lift your leg out to the side about 20cm off the ground and then slowly lower back down.
Repeat 10 times
Hip Flexion
Stand holding onto support. Lift your foot up into the air in front of you until your knee is level with your hip and then lower back down.
Repeat 10 times
Small squats
Stand holding onto support. Slowly bend your knees and hips, try to push your bottom back as if you were going to sit on a chair then return to standing.
Repeat 10 times
NHS Seated Exercise