Squats |
Leg strength |
1 |
Raise from a chair (sit to stand) |
Tempo, weightbelt |
|
2 |
Deep squats (lower than 90 degrees kneeflexion) |
Weightbelt, Degrees of kneeflexion |
|
3 |
Lounges |
Weightbelt |
Step up |
Leg strength, dynamic balance |
1 |
Go up and down from a step, change legs |
Height of steps, tempo, Weightbelt. support |
|
2 |
Step up and one leg stance, go down |
Tempo, height of steps |
Sideways step up |
Hip stability, dynamic balance, leg strength |
1 |
Step up sideways on a step |
Height of the step, tempo, weightbelt |
Upright row |
Posture, upper back strengthening |
1 |
Row exercise with elastic bands |
Three different resistance levels on the elastic bands |
Balance pad |
Balance, static and dynamic |
1 |
Standing on balance pad, semitandem |
Open/closed eyes, turning head from one side to the other |
|
2 |
Standing on balance pad, tandem |
|
|
3 |
One leg standing |
Chest press |
Chest and arm strengthening |
1 |
Chest press against the wall |
|
|
2 |
Chest press against a bench |
|
3 |
Chest press resting on the knees on the floor |
Hip raise |
Lower back strengthening |
1 |
Lying on back with knees bent, raise hip |
|
|
2 |
One leg hip raise |
Diagonal lift |
|
1 |
Standing on all four, lift left arm and right leg, alternate |
Choose either hip raise or diagonal lift |
Biceps curl |
Upper arm strengthening |
1 |
Seated armcurls with dumbbells |
Increase load of dumbbells (1, 2, 3, 4 or 5 kg) |