Gentle Fitness - Week 1

There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.

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Challenge balance by walking with a tandem gait, one foot directly in front of the other.

Turn 180 degrees and return back using the same gait.​

Sit on a chair that has been placed against a wall to prevent slipping.

Interlace your fingers and reach forward with your arms.

With your feet slightly apart and your hips at the edge of the seat, lift your hips up from the seat to stand.

Slowly return to sitting.​​

Stand about 12 to 18 inches away from a wall while facing it and place your hands on the wall at shoulder level.

Keeping your shoulders down and back, gradually bend your elbows to bring your face and forearms to the wall.​​

Stand on both feet with your hands on a chair or table for balance.

Raise on your tiptoes without bending the knees.

Slowly lower back to the starting position and repeat.​​

Keep your palms facing forward and curl the dumbbells up at the same time.

• Do not swing your arms.
• Keep your shoulders and shoulder blades in the neutral position.

Extend your elbows completely in the bottom position.​​

​​Stand straight holding a chair.

Move your leg towards the outside without lifting your pelvis.

Return and repeat.

Switch sides.​

Squeeze the glutes of the support leg. Then stand on one leg, keeping the hips level. Put your hand on your hip to prevent any lateral shift.

Slowly move your free leg back and forth, keeping the pelvis stable.​​​​

Keep the back straight, abs tight and head up.

Bring your leg back, hips are level and facing forward.

Maintain buttock contraction.

Switch sides.​​​

​​Sit down on a chair with your back straight.

Fully extend one leg, lower and repeat.

Switch sides.​

​​Place the palms of your hands together in front of your chest, with the elbows bent.

• Your arms should be just below the level of the shoulders.

Push your palms together lightly and breathe in gently.

Relax and breathe out.​

​​Sit on a straight chair with your back in neutral position (slightly arched).

Keeping your knee bent, lift your knee up towards your chest.

• Do not roll your pelvis backwards as you lift.

Lower and repeat.​

Sit tall on the edge of your seat with your feet flat on the floor. Then lean your upper body forward-approximately at 30 degrees with a neutral spine.

Raise both arms in front of your body and alternately raise and lower them as if you were paddling.

Start slow and increase the speed while maintaining a seated posture and a neutral spinal position.

Alternate for the prescribed time.​​

Sit straight on a chair with your feet flat on the floor.

Flex the ankle to go on the tip of your toes, raising the heel off the ground.

Lower and repeat.​

Start with the arms at your side then flex the elbow of the involved arm.

Maintain that elbow flexion and flex the shoulder to 90 degrees (until the upper arm is parallel to the floor).

Next, extend the elbow and slowly lower the arm to the resting position.

Repeat.​

​​Sit on a chair with your arms relaxed on your sides.

Rotate your arms in order to point your thumbs backward and to open the chest.

Squeeze the shoulder blades together, keep your chin tucked and hold this position for the recommended time.​