Exercise 5 · Put your hands on your knees and push down through your hands at the same time as through your feet to come up into standing. Stand up tall holding your tummy in for

Step oneSit upright with shoulders relaxed,head level and eyes looking straightahead. If you are on a chair you needto be sitting clear of the back.

Step twoDrop the trunk down from a point onthe breastbone whilst letting the pelvistip down and back as if you areslumping. Then sit up straight, tiltingthe pelvis slightly forward and bringingthe breastbone up andforward, making youstretch your back upright.Your head shouldremain level with youreyes focused ahead.You should feel thatyour weight comesforward over thehips. Repeat 3-5times.

If you have problems/concerns, talk to a physiotherapist.5

Exercise 5Pelvic tilt sitting

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Starting position: Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo!

NB This is a very important exercise as it corrects posture and allows fluidity of movement in thetrunk which is so often lost when changes of posture occur. It will also encourage deeper breathingand therefore better lung expansion. This is a good exercise for everyone because it realigns thebody to give it its best potential for movement

Step oneAs you sit you can feel two bonypoints supporting you. In thisexercise transfer your weight fromone bony point to the other,raising one cheek of your bottomas you do so but maintaining thetrunk in an upright position.

Step twoThis means that on the side thatis being raised up, the ribs getcloser together. Then go back tothe middle and repeat on theother side. Repeat 3-5 times each cheek!


Exercise 6Cheek to cheek


Starting position: Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo!

Step onePlace your hands low down on theribcage. Take a deep breath, feel as if youare filling the space under your hands withair, then breathe out.

Step twoOnly repeat this 2-3 times as it may makeyou feel dizzy if you do more.


Exercise 16Breathe out


Starting position: Sitting on a firm surface eg edge of the bed, on astool/chair or even the loo!

Step onePlace one hand centrally over your tummy justbelow the ribcage. Breathe in and try to fill upwith air under your hand so that you push yourtummy out as you breathe in. This exercise canbe quite tricky so it may need a bit of practice -but again only repeat it 2-3 times each time youtry it as you may feel dizzy.


Exercise 17Breathe in


Starting position: Sitting on a firm surface eg edge of the bed, on astool/chair or even the loo!

Step oneKeeping the back level and still,let your abdominal muscles go -in other words let it all hang out!

Step twoThen from a point below your tummybutton pull up and in as if your stomachis trying to touch your backbone. Holdfor a count of 10, if you can, and then let go. Repeat 3-5 times.


Exercise 22Core stability


Starting position: Kneeling on all fours, weight evenlydistributed

You should be able to breathe normally during this exercise as the action is below the waist. If youfind it hard then count out loud while doing it - it will stop you from suffocating!

NB This exercise can also be done in a sitting position. Sit well back in the chair to support yourback. Let your tummy go, then pull in from below the waist. Hold for a count of 10, if you can, thenlet go. Don’t forget to keep breathing!

Kneeling exercises can be quite strenuous so make sure you can rest afterwards and that you canget back up off the floor! Unless you’re very confident, it is a good idea to do these when someoneelse is in the house.

Step oneLet your right knee go, keepingboth your heels down on thefloor. Straighten slowly, makingsure you do not allow the knee to‘snap’ back.

Step twoCome back to the startingposition and repeat with the leftleg. Repeat 3-5 times each leg.


Exercise 24Standing knee bend


Starting position: Standing up straight withfeet slightly apart, weight evenly placed onboth feet

You will notice that this exercise causes the pelvis to tilt from side to side. Watch your waistbandon your clothes tipping from side to side; it will act as an indicator of how well you can do thisexercise. Do not allow your waist to twist! If you think it is, then face the sink and put your tummyflat against it while you do the exercise or watch yourself in a mirror.


Exercise 25Hip hitch



Step oneHitch your hip up from your waist to shorten your right leg bringing yourfoot up off the floor.

Step twoKeep the knee straight all the time. Hold, then lower slowly and repeaton the left leg. Repeat 3-5 times. Make sure you don’t stick yourbottom out!


Exercise 26Leg lift



Step oneLift the right leg out to the side, keep the knee straight and the toespointing forwards.

Step twoHold and lower slowly. Repeat with the left leg. Repeat 3-5 times.

If you cannot lift your leg, then take a step to the side then side-step back again.


Exercise 32Sit to stand


Starting position: Sitting on a firm surface egedge of the bed, on a stool/chair or even the loo!

Standing up from a sitting position is a very goodexercise to strengthen the legs, it can also be anexercise that challenges the balance. So it is one ofthose exercises to do if you don't have time for a lot ofdifferent exercises. This one ticks more than one box!

If possible try to do this exercise without using your arms.

Put your hands on your knees and push down throughyour hands at the same time as through your feet tocome up into standing. Stand up tall holding yourtummy in for a count of 3 before pushing your bottomout, hands back on the knees and sit down slowly.

Repeat the exercise 3-5 times.

If your balance is not too good do the exercise infront of a table so you can put your hands down tosteady yourself if necessary.

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Exercise 5 · Put your hands on your knees and push down through your hands at the same time as through your feet to come up into standing. Stand up tall holding your tummy in for