Mobility and Strength

Try these 6 simple exercises 2 or 3 times a week with the residents and they will soon see an improvement in their strength and balance.

Heel Raises

  • Stand tall, holding the back of a chair.
  • Lift the heels off the floor, taking the weight onto the big toes.
  • hold for 3 seconds then lower with control and repeat 10 times.

Toe Raises

  • Stand tall, holding the back of a chair.
  • Raise the toes - taking the weight onto the heals (don't stick the bottom out).
  • hold for 3 seconds then lower with control and repeat 10 times.

Sit to Stand

  • 'Sit tall' near the front of the chair with the feet positioned slightly back.
  • Lean forwards slightly and stand up (with hands on chair if needed).
  • Step back until the legs touch the chair then slowly lower back into the chair, repeat the movement 10 times.

Heel-Toe Stand

  • Stand tall with one hand on the chair. Put one foot directly in front of the other to make a straight line
  • Look ahead and take your hand off the chair and balance for 10 seconds.
  • Take the front foot back to the hip width apart then repeat on other leg.

One-Leg Stand

  • Stand close to the chair and hold it with one hand.
  • Balance on one leg, keeping the support knee soft and posture upright.
  • Hold this position for up to 10 seconds then repeat on other leg.

Heel-Toe Walking

  • Stand tall with one hand on a support like a kitchen cabinet.
  • Look ahead and walk 10 steps forwards, placing one foot directly infront of the other so that the feet form a straight line.
  • Aim for a steady walking action. Take the feet back to hip width apart, turn around and repeat in opposite direction.

Download more detailed information on the above factor below.