Table 8.
Training Session Part | Duration (min) | Borg Scale | Exercise | Position/Goal |
---|---|---|---|---|
Warm-up | 5 | 9–10 | Lifting shoulders 3 × 10 Rotating hips 2 × 10 Lifting lower limbs 3 × 10 |
Standing exercises/improvement of breathing patterns and additional warm-up for joints |
Main part | 5–10 | 12–13 | Lifting shoulders with position control3 × 10, lifting lower limbs in an alternating manner 3 × 10 | Coordination and balance exercises on Thera-Band balls, sitting position |
10–15 | 12–14 | Lifting lower limbs 3 × 15, Toe stand 3 × 15 Lifting upper limbs 3 × 15, Torso rotation 3 × 10 |
Standing position on a mat/improving balance and proprioception | |
15–20 | 11–12 | Lifting shoulders 3 × 15 Torso rotation Bending and extending forearms 3 × 15 |
Exercises with a wooden stick/standing position on a mat | |
Relaxing exercises | 20–25 | 9–10 | Breathing exercises | Standing position, relaxation of breath and heart rate |
Stretching | 25–30 | 9 | Two upper limb stretching exercises 2 × 60 s, Two lower limb stretching exercises 2 × 60 s | Stretching muscle areas involved in seating on a mat |