Deep Breathing Technique Sitting

                       

 Sit upright with good posture.

Place one hand on your stomach.

Take a deep breath in, and push your belly (and your hand) outwards.

Try and keep the movement of your chest to a minimum, so you concentrate on the deep breathing. Relax your neck and shoulders as you breathe.

This will help you to use your diaphragm, the main respiratory muscle.

Slowly | Repeat 3-5-10 times/ 3 times daily

 

Shoulder Rolls Sitting

Sit upright with good posture and with your arms resting by your side.

Pull your shoulders back by pulling your shoulder blades together, then raise them up towards your ears and then forward and down in a circular motion.

This exercise will improve posture and shoulder mobility.

Do it very slowly | Repeat 10 times | Perform both sides/3 x daily

 

Shoulder Flexion Sitting

Sit upright with good posture.

Lift both arms gently in front of you. Take your arms as far as feels comfortable. If you cannot get your arms above your head, just take your arms to your comfortable end of range.

Slowly lower your arms.

This will help mobilize your shoulders and upper back, and strengthen your arms.

Lift up arms:  During the exhale | Repeat 5-10 times / 3 x daily

 

Shoulder Retractions Sitting

Sit upright with good posture.

Ensure you are sitting on a chair with no sides.

Rest your arms by your side.

Gently squeeze your shoulder blades together, and at the same time slowly draw your arms backwards and little bit outwards.

This exercise will help strengthen your upper back and improve your posture.

Move your arms backward during the exhale

Repeat 5-10 times/ 3 x daily

 

Sitting Extension

 

Sit upright with good posture.

Support your neck by placing your hands Interlocked behind your neck.

Rounds you lower back slightly, to focus the movement to the upper back, and slowly bend backwards.

Bend backward during the exhale

Repeat 5 – 10 times/ 3 x daily

 

Knee Extensions Sitting

Sit upright with good posture.

Slowly straighten your left leg out in front of you as far as feels comfortable.

Slowly lower back to the floor, then repeat with the right leg. If you suffer any cramp in your upper thigh, do not straighten your leg fully and keep a small bend.

This exercise will help mobilize your knee and improve strength in your leg.

Slowly | Repeat 5 – 10 times | Perform both sides, 3 x daily

 

Hamstring Stretch

Sitting down on the edge of a chair

Straighten one leg in front of you.

Keeping your back straight, gently lean forwards with your hands along the front of your thigh. You should feel a stretch behind the back of the leg and the calf.

Hold this stretch for the exhale time.

Repeat 5 times | Perform both sides, 3 x daily

 

Alphabet Ankle Sitting

Sit upright with good posture, bare foot.

Lift your foot off the floor.

Use your toes and ankle to draw letters of the alphabet. Start with “a” and then progress right through the alphabet to “z”. Keep each letter and movement controlled and specific.

Hold for slowly

 

Heel Raises and Toe Lifts Sitting

Sit upright with good posture, with your feet flat on the floor.

You can do this exercise in your shoes, or with bare feet.

Lift your heels going up on to your toes, and then return to the floor.

This exercise will help strengthen your lower legs and ankles and improve blood + lymph circulation.

Slowly/ Repeat 10 times/ Perform 3 x daily

 

Toe Flexion Both Sides

 

Sit upright with good posture, with your bare feet flat on the floor.

Bend your toe(s) downwards, hold, and move upwards, hold and relax.

This will help improve mobility to your toes and improve blood + lymph circulation.

Slowly/ Repeat 10 times/ Perform 3 x daily

 

Toe Extension Both Sides

 

Sit upright with good posture, with your bare feet flat on the floor.

Bend your toe(s) upwards and spread your toes.

This will help improve mobility to your toes.

 Slowly/ Repeat 10 times/ Perform 3 x daily

 

Back Extension Standing with Support

Stand upright with good posture.

Hold on to a wall, rail or stable surface for support.

Extend your back by arching your spine backwards during the exhale.

You can place your free hand in the small of your back for support if you require.

Start gently, and keep the exercise within your comfort zone.

This exercise helps improve mobility to the lower back, and can aid balance.

Bend backward during the exhale | Repeat 3 times | Perform 3 x daily

 

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