These exercise videos suitable for stroke survivors in the green group of our stroke recovery exercise programme.

Stroke recovery exercises - Green group - Week 4 Flexibility

Submitted by Ashley on Tue, 05/03/2022 - 08:45

 

Mark: Hi. My name is Mark Watterson. I'm a physiotherapist who specialises in musculoskeletal injuries and neurological rehabilitation. My main passion in life is helping those recover from their stroke. I'm proud to bring you these activities in the videos you're about to watch.

 

Craig: In this set of activities, you will need a clear space on the floor. Before starting the warm up to this activity, it is very important that carers and family members watch the "Advice and exercises for carers" video.

 

Mark: OK, Green Group. This is your flexibility activity for your warm up. So what you need to be doing is you will be standing with a nice, strong, stable base of support with feet shoulder width apart. From here, we're going to march on the spot with high knees at the same time, we're going to warm up our shoulders up and down, like so. We're gonna do this for 60 seconds when you're ready. Here we go. And let's start. So high knees and raise those arms above your head. You may feel a little bit stiff. That's totally fine. Ease yourself into it and try and get your knees higher as time goes by. You may feel a little bit out of breath already. Perfectly normal. Control your breathing. This is you warm up. Keep doing what you're doing. We are halfway there. Keep going. Well done. Doing great. Nice and easy for your warm up. Keep those arms nice and high if you can. Full body warm up. Loosen up all the joints. Getting your heart rate going and warming up the muscles. Not long left now. Here we go. Five more seconds. Three, two, one. And relax. Keep yourself a few moments now to go through the coaching points for this activity that we've just shown you.

 

Craig: Stand with your feet shoulder width apart. March with high knees whilst raising your arms above your heads and keep going for one minute.

 

Mark: OK Green Group. This is your first exercise for your flexibility activities. So what you wanna do, you wanna be standing once again, feet shoulder width apart, nice and firm and stable with your base of support. What you want to do next, Okay, is going to focus on our breathing as we try and stretch out our whole body. So from this position, we're going to breathe out, and as you breathe in, we're going to raise our arms to the ceiling. And breathe out there. On the next breath in, we're going to tilt your head back and stretch back with, like so and breathe out. Another breath in. And as we breathe out now, we're gonna come right down to the floor as low as you can and hold onto your ankles or your feet and hold yourself there. Deep breath in. Breathe out. On the next breath in, you're gonna bring yourself up to your thighs. You're gonna stick your bum out and you're going to stretch your chest out. And breathe out and breathe in. As we breathe out, we're going to slide back down and hold that stretch. Just maintain your breathing now When you're ready, we're going to come back up into the start position. Relax yourself and we're going to do that one more time. So again, nice deep breaths. Nice and controlled. So deep breath in as we raise our arms to the ceiling. And breathe out. Next breath in we tilt our head up and lean back. And breathe out. As we breathe in and breathe out, we go back down to the floor, feeling that stretch. Deep breath in again and breathe out. As you breathe back in, we're going to bring yourself back up to our thighs again. Rest ourselves there, stick our bum out, stretch the chest and control your breathing. Deep breath in. And on the next breath, let's go back down and let's hold it there. 10 seconds. Focus on your breathing, five, four, three, two, one and slowly bring yourself back up to the starting position. Give yourself a few moments now to go through the coaching point for this activity that we've just shown you.

 

Craig: Stand with feet shoulder width apart. Breathe in and raise arms above your head, tilt your body back slightly to fill the stretch along your chest and tummy. As you breathe out, fall forwards by bending at the hips and allow your arms to hang near your feet or hold onto your ankles for support. Hold here and take two breaths. Feel that stretch along your back. Slide your hands to just above your knees, stick your bottom out and lift your head. You will feel your back lengthening. Fall forwards again and take two breaths. Slowly come back up to the start position.

 

Mark: OK, Green Group. This is your second activity for your flexibility. So you'll be standing once again, feet shoulder width apart, nice and stable with your base of support. What you gonna do, you gonna side step out of the right and then you're going to take a small step forward. With the leading foot, you're going to turn the foot out to the side a little bit. And from there we're gonna lunge into that leg where you're going to feel the stretch down the inside of your opposite leg. We're gonna hold that now for 15 seconds. Here we go. Use your arm if you like to support yourself, but just keep that leg straight and feel the stretch. Keep holding it there. Well done. You are going to feel this in this leg as well. Few more seconds and well done. Staying in this position, we're gonna raise the opposite arm up overhead, and we're gonna lean over now for another 15 seconds. Here we go. So now we're stretching out the side of our body. Here we go, well done. This is quite challenging, keep it up. Just a few more seconds to go. And relax. Bring yourself back down to the middle. Nice and controlled. And we're gonna do the same on the other leg. So with your left leg now, take a step out, take a step forward. That that leading leg turn your foot outwards slightly and lunge into it. Feel the stretch down the opposite leg. Hold it there for 15 seconds. Here we go. Support yourself if needed. Feel that stretch down the inside of your leg. Keep it going. Well done. Just a few more seconds. And relax. Same again. Opposite hand up and lean yourself over. Stretching out the side of your back. And 15 seconds. Here we go. Keep it going, nearly done. Keep that stretch. Really feel it. Loosening yourself up. Few more seconds. Here we go. And relax. Well done. Give yourself a few moments now to go through the coaching points of this activity that we have just shown you.

 

Craig: Take one leg out to the side and bring it slightly forward. Turn your front foot out to the side. Lunge forward into your front leg and feel the stretch alongside the inside of your back leg. Raise your opposite arm above your head and lean over towards your front leg. Hold for 15 seconds. And then repeat on the opposite side.

 

Mark: OK. Green Group. This is your last exercise for your flexibility. That's what you need to do is get yourself safely on the floor. Starting on your knees. From here, you're gonna get yourself onto all fours, placing your hands on the floor and bringing your knees back. You must ensure that you have your shoulders directly above your hands so that you are not taking the weight into your joints. It's going into your shoulder. So you're nice and firm. From here, you're going to focus on bringing your back or your spine to the ceiling and giving it a nice arch. Just like so. From that position, you're gonna come back to the middle, like so. And then you're gonna arch your back and tilt your head up like so. And then you're gonna go back to the position, like this. We're gonna do that five seconds each time. Here we go. So, arch your back up. Big stretch. One, two, three, four, five, back in the middle. And arch your back up, one, two, three, four, five, back in the middle. And arch up, one, two, three, four, five, back in the middle. And arch your back. Stick your bum out. One, two, three, four, five, back in the middle. One more time. And one, two, three, four, five, back in the middle. Last one: one, two, three, four, five. From this position, bring your hands forward. Keep your knees where you are and fall back into your bum, stretching out your shoulders and your back and fall backwards. Hold this for 10 seconds. Here we go. One, two, three, four, five, six, seven, eight, nine, and 10. Bring yourself back up. Bring your arms back and relax. Give yourself a moment there to go through the coaching points for this activity we have just shown you.

 

Craig: Get safely on your hands and knees on the floor. Ensure your shoulders are in line with your wrists and that your hips are in line with your knees. Round your back, moving your spine towards the ceiling and hold for five seconds. Now arch your back, taking your tummy towards the floor and hold for five seconds. Repeat this three times.

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Video Summary

This set of exercises are for the fourth week of our four-week stroke recovery exercise programme. It focuses on improving your flexibility and is aimed at stroke survivors who are in the green group. This group are independently mobile.

Stroke recovery exercises - Green group - Week 3 Stamina

Submitted by Ashley on Tue, 04/26/2022 - 09:12

 

Nicole: Hello. I'm Nicole Lavin. I'm a specialist neurological physiotherapist and I specialise in stroke rehabilitation. I have over 20 years experience working with stroke survivors following them through their journey from the acute stages, right the way through the rehabilitation process up until discharge. I feel absolutely privileged to be here today, working with A Stroke of Luck in collaboration with the Stroke Association to bring you these activity videos. I hope you enjoy.

 

Mark: Hi, my name is Mark Watterson. I'm also a physiotherapist who specialises in musculoskeletal injuries and neurological rehabilitation. My main passion in life is helping those recover from their stroke. I'm proud to bring you these activities in the videos you're about to watch.

 

Craig: In this set of activities, you will need: two cans of tinned goods or small weights like dumbbells. Before starting the warm up to this activity, it is very important that carers and family members watch the "Advice and exercises for carers" video.

 

Nicole: Ok, Green Group, this is your warm up for the stamina section. So for this section, we're going to do some high knee marching, really fast, as fast as we can go. 15 seconds. And then we're gonna go straight into fast feet. So short, shallow, marching fast feet for 15 seconds. We're going to pause, and then we're gonna repeat it. So it's a whole one minute warm up with a pause in between. Are we ready? So 15 seconds high. Knees ready. Off we go. Get your arms going as well as you can. Really get those knees up as high as you can. Keep going. 15 seconds. Three, two, one and then straight into fast feet. Keep it low. Keep it fast 15 seconds. Keep that going. Fast feet. Keep going. Three. Keep going. Try not to slow down and stop. Okay? So if you're feeling a little out of breath, take a pause before you do the next repetition. Okay? If you're feeling any lightheadedness at all, take a longer pause. Or just leave it at one repetition for the warm up. Okay? When you're ready, let's go into the second repetition. Are we ready? So 15 seconds high knees. Ready? Off we go. Get your arms going as well. If you can really get those knees up as high as you can. Keep going. 15 seconds. Three, two, one and then straight into fast feet. Keep it low. Keep it fast. 15 seconds. Keep that going. Fast feet. Keep going. Three. Keep going. Try not to slow down and stop. Okay? Let's take a short pause now so you can go over the coaching points for the activity we've just shown you.

 

Craig: March with high knees for 15 seconds. Move your arms as you move your legs. Now move fast feet, as if you're sprinting for 15 seconds. Pause and catch your breath. Repeat the whole activity. If you become dizzy or short of breath, sit and rest.

 

Nicole: OK. Green Group. This is the first activity of the stamina series. You need to stand nice and wide, okay? And we are going to be moving your arms and legs and getting your heart rate going with this activity. So you're going to be bringing your knee up quite high like this, but at the same time as raising your knee up, you're going to bring the opposite arm up to the roof. Now with this activity, don't work through any pain or any restrictions. Just go within your range that's available to you. And we want to get your heart rate up on this. So we do want you to do it at speed for one minute. Are we ready? Off we go. So arm, leg, down. Arm, leg, down. Keep that going. Okay. I'm going to pick up the speed, if you can. Keep picking it up, like that. You can put in a little bit of a jog. Keep that going. So it's opposites for one minute. Well done. You're over halfway now. Keep going. About 15 seconds to go. Well done. Okay. And rest. Well done. Let's take a short pause so you can go through the coaching points for the activity we've just shown you.

 

Craig: Stand nice and tall. Bring one knee up towards your chest and at the same time raise your opposite arm towards the ceiling. Swap over and repeat with the other arm and leg. Try to do this at speed to get your heart rate up, but go at a sensible pace. Keep going for one minute.

 

Nicole: OK. Green Group number two activity in the stamina series. For this activity, you need to stand nice and tall with a wide base with your feet pointing forwards. And we're going to do what's called a sumo squat. So for this activity, you're going to lift one foot out to the side, quite wide. Keep your toes pointing forwards. And once you've got that widened base, you're going to squat at that point. Keeping your back nice and tall and your tummy tucked in. Squat down, you might feel it burning here in your thighs. Come back up, back to the middle and then the opposite direction. So out wide, feet pointing forwards, down till you might feel that little burn, back up, in. Okay. Are we ready to go? We're going to do this activity for a full minute. Off we go. Out, down, up, in. Out, down, up and in. Keep this going, nice and controlled. There's no rush with this because we're looking at stamina. You might give yourself a little bit of a challenge to try and go that little bit lower on each repetition. Keep your back nice and tall, and your tummy tucked in. You're doing really well. We've got about 15 seconds to go. Push it. Push down. Push, push, push. Last one. Well done. Let's take a short pause there so we can go through the coaching points for the activity you have just seen.

 

Craig: Stand tall with a wide base and toes pointed forwards. Step right leg out to the side. Perform a squat and then step right leg back to meet left. Now repeat with left leg out to the side. Keep going side to side for one minute. Remember, keep your tummy tucked in. You can always challenge yourself by squatting lower.

 

Nicole: Ok Green Group. This is your final activity for the stamina series. This is a challenge for you, and this is known as a Burpee. So for this activity, you're going to stand with a nice wide base like Mark's demonstrating. You're going to squat down to the floor, putting your hands on the floor like he's demonstrating now. And you're going to step your legs outwards behind you so that you go into a plank position. From there, you're going to step back forwards into this floor squat, and then you're gonna come back up into a stand. And if you can, a jump at the end. Okay, so we're going to do this now, as quick as you can for 30 seconds. Are we ready? Off you go. Down, back, back, in, in, up, jump. Well done, keep that going. If you're finding this particularly easy, you can add in a further jump to go back. So Mark will demonstrate now. So down, jump back, jump in, up and jump. And rest. Well done. Let's take a sharp pause there to go through the coaching points for the Burpee activity we've just shown you.

 

Craig: Squat down and place your hands on the floor. Step your legs out behind you to make a plank position. Bring your legs back in towards your hands, one at a time. Stand up tall and jump. Do this as quick as you can for 30 seconds. If this is too easy, when in squat position, jump your feet backwards to make the plank position and then jump them back to squat position.

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Video Summary

This set of exercises are for the third week of our four-week stroke recovery exercise programme. It focuses on building stamina and is aimed at stroke survivors who are in the green group. This group are independently mobile.

Stroke recovery exercises - Green group - Week 2 Stability

Submitted by Ashley on Tue, 04/19/2022 - 08:30

 

Nicole: Hello. I'm Nicole Lavin. I'm a specialist neurological physiotherapist and I specialise in stroke rehabilitation. I have over 20 years experience working with stroke survivors. Following them through their journey from the acute stage is right the way through the rehabilitation process up until discharge. I feel absolutely privileged to be here today, working with A Stroke of Luck in collaboration with the Stroke Association to bring you these activity videos. I hope you enjoy.

 

Nicole: Ok, Green Group. This is your warm up for the stability exercises. So for this warm up, you need to be sitting on the edge of a chair, try to get yourself into, like, a perch position. So you right on the edge. Pull your feet back behind your knees and to start with you going to do what's called an isometric contraction. So this means you are contracting your muscles without actually seeing a lot of movement. So for this, we're going to be working on your bottom and into your legs. So all I want you to do is to push your feet down into the floor and tighten up your tummy. Okay, so there won't be a lot of movement, but you will feel it in and around your bottom. So let's do that together, okay? So push down into the floor and relax. And again push own into the floor and relax and let's go for ten. So we've done two. Okay, push down and relax. And again, pushed down and relax. So that's four. Down and relax. You won't see a lot of movement with this, but you will feel it. Down and relax. Okay. And again, push down and relax. Three to go. Push down and relax. And final two. Push down and relax. And last one. Push down and relax. Now, for the second part of your warm up, you need to move from this position into standing, so come up into a standing position. And once you're stood, I want you to put your feet together so as close as you can get them together. Okay? Stand really tall. Tighten up your core by pulling your tummy button in, okay? And I want you to stand really still on the spot for one minute and you're going to analyse your own movement at this. For your warm up. Ready? Off you go, a one minute. Okay, One minute seems an awful long time when you stood still not moving. But for this activity, you need to make sure that you're not cheating by leaning on the chair behind you. Standing really still. Keep your breathing. Don't hold your breath. Okay. Keep nice and still. And you might notice that you've got a little bit of a sway, but this is quite normal. Okay, so if you do notice that you're swaying, try to gauge, are you swaying forwards and backwards or side to side? So your analysing what's happening when you're just in steady standing. Okay. Keep that going. You might feel twitching around your ankles and again this is normal. This is your ankle reaction to stabilise yourselves. Okay. And relax. Okay. So you might come back out into stepping back out just to get your stability back. Well done. That's the warm up complete. So we'll now go to a little pause so you can go over the coaching points for the activity in the warm up that we've just shown you.

 

Craig: Sit on the edge of a chair. Push down into the floor and then relax. And repeat this 10 times. Then stand and bring your feet as close as you can. Tuck in your tummy and stand for one minute. Think about how you're standing. Try not to lean on the chair with your legs that's cheating. When your minute is up, stand at ease by taking your feet apart.

 

Nicole: OK, Green Group. This is your first exercise of the stability um section. So for this activity you need a chair or kitchen work top because it's going to challenge your balance and stability. We're moving on from the warm up activity that we did. It's a similar activity, so you're going to be self analysing your balance mechanisms. Okay, so for this activity ideally, if you can stand barefoot, this is better. But if you do need footwear or ankle supports, that's fine. So what I want you to do is to take the support of the chair or kitchen work top whatever you've got there to support you and put your feet close together. Now because we are challenging your stability, it is important to do this with some support on your stronger side. Once you have got your feet together, Okay? What we want you to do is to close your eyes and you're going to close your eyes for one minute. So as soon as you've closed your eyes, you're starting a timer or somebody else can start a timer for you for one minute, okay? And start to analyse if there's any sway forwards backwards, side to side, just like in the warm up. So to challenge yourself further, take your hand off the support. Okay? Just hover it above the support. So you know where it is if needs be. Keep it going for one minute. You're doing really well. If you do struggle, you can pop your hand back onto the support, okay? And you are self analysing, so try to notice. Are you going forwards backwards, side to side? Is it one way more than the other? Okay, is it more than what you did in the warm up? If at any point, you do need to step to recover or to save yourself, this is fine. Step out, step back, step forward. This is normal. Okay. Try, if you can, to work towards one full minute, keep that going. You're doing really well. Well done. That was excellent. Let's take a short pause now to go through the coaching points for that activity that we've just shown you.

 

Craig: Ideally stand barefooted, but if you need your foot supports or shoes for ankle stability, then please do use them. Gently hold the back of a chair or work top with your stronger hand. And close your eyes and stand for one minute. Think about what your body is doing whilst you're standing as still as you can. To challenge yourself, take your hand away from the support. If you feel too wobbly, you may need to step a foot forward, backwards or from side to side to prevent you from wobbling further. Aim and work towards standing for one full minute without holding the support or stepping your feet.

 

Nicole: OK, Green Group, this is stability exercise two. Again in standing at kitchen work surface, the back of sofa, back of chair, something just so you've got some support on your stronger side. Okay, stand again, if you can do it barefoot, it's better. However, if you've got any foot orthosis or need foot supports, wear them that's fine. So for this exercise, we're going to go into a tandem stance which basically means one foot in front of the other. Now, ideally, you want to try and get one directly in front of the other one. But if you place it a little bit further apart, like so, that's fine. Okay. For this exercise, I'm going to show your one, one foot directly in front of the other. Okay? Standing with your hands on support until you get into position. And once you're in position, we'll want to see if you can hover your hand again above the support and time for one minute. Okay. Now, as you can see there, my leg is unstable and this is normal, and you will find that you've got one one way better than the other. We'll see that in a minute when we swap legs over. So we're going for a minute. And as the time goes on, you might feel it's a little bit more unstable, a little bit more rocking, a little bit more shaking within the ankles. But again, this is a normal ankle strategy reaction for your balance. Okay. If you feel too unstable, you can pop your hand back onto the support to give you a little bit more support. But if you can challenge yourself, try to keep it hovering above. So keep that going, you're doing really well. A minute seems a long time when you stood quite still, but keep it going. Try not to hold your breath. Breathe as normally as you can. Okay, three, two one and relax. Hand down, step back onto a comfortable stepping position. And then change your foot foot positioning. So the opposite leg is in front. Once you've got that position again, if you come directly in front of the other, take your hand off for support and off we go timing for one minute again. Okay, and like I said earlier, you will have one way that you feel more stable than the other, and that is quite normal. And you should be able to see my ankles are wiggling and wobbling all over the place. And it's really working my stability. If you feel really unstable again, you can put your hand down. Okay. For support. Try to keep challenging yourself. You can even tap it if needs be. As time goes on, it'll get harder. If your legs getting a little bit more tired, but you do really well. Keep that going. Keep it going. Five seconds. Three, two, one. Hand back down. Step back out. Find your stability again. Excellent. Now, if you have found that particularly easy, okay, you can take it a little bit further. So you can go back into that position and providing you've got surface to support. Yeah, the kitchen surface or back of two chairs like we have here, back of a sofa. You could actually take it into a walk. So one foot directly in front of the other. Okay? And you could just walk the length of your surface. Okay? But that's only if find the first exercise particularly easy. Okay, We're going to take a short pause now, so you can go over the coaching points of the stability exercise we've just shown you.

 

Craig: Stand barefooted, if possible, with the support on your stronger side. If you do need footwear or ankle supports, please use them. Stand with one foot directly in front of the other. Gently let go of the support and stand still for one minute. You will wobble. This is normal. So hold the support if you feel you need to. But do keep trying to challenge yourself. Switch positions of your legs. Stand for another minute, again challenging yourself throughout. If this is really easy, walk along the length of your supporting surface, placing each foot directly in front of the other.

 

Nicole: OK, Green Group. This is your stability exercise three. Your final exercise of this category. And for this you do need some support again, just like the previous activity. So the back of the chair, kitchen work top, anything you've got just for stability and to maintain safety through doing this exercise. So you're going to turn actually to face your your support this time, okay? And it should just be fingertip support so that you are really challenging your stability. You're going to transfer all of your weight onto your strongest leg. Okay. So into a single stance. So you just stood on one leg to begin with. Hands, fingertips are still on your support, okay? And then what you're going to do is you're going to challenge your stability further by going up onto your toes. And at that point there, you'll feel it a little unstable. Keep it there. And can you try to clap your hands three times? So, one, two, three and down. And you can see you might get a little bit of a wobble there, and that's quite normal. Okay, You're now going to do it onto the weaker leg. So again, hands onto your support for stability. Transfer all your weight onto your weaker leg. Okay. Make sure you're comfortable there and then move up on your toes. And then when you're ready, clap one, two, three and down. Again, you will find that you've got one way much better than the other. If you do find this particularly easy, okay? When you go up onto your toes, so on one leg and onto your toes, you can shut your eyes to make it more of a challenge. And for that you can keep your eyes shut and hands on and just count to three. Or, again, if you if you feel you really want to challenge, you can shut your eyes and try and do the clap. Okay, that is quite a challenge. Now let's take quite a pause there to look back at the coaching points for this activity that we've just shown you.

 

Craig: Turn to face your support, only allowing your fingertips to touch it. Stand on your stronger leg. Raise up onto your toes and then clap your hands three times, taking your hands back down to the support between each clap. It's normal to wobble when you do this. Now stand on your weaker leg and repeat the activity. If this is too easy, when you raise up on your toes, close your eyes and count to three. Or for an even harder challenge, clap your hands whilst your eyes are closed.

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Video Summary

This set of exercises are for the second week of our four-week stroke recovery exercise programme. It is aimed at stroke survivors who are in the green group. This group are independently mobile.

Stroke recovery exercises - Green group - Week 1 Strength

Submitted by clement.oke on Sat, 04/09/2022 - 13:52

 

Mark: Hi. My name is Mark Watterson. I'm a physiotherapist who specialises in musculoskeletal injuries and neurological rehabilitation. My main passion in life is helping those recover from their stroke. I'm proud to bring you these activities in the videos you are about to watch.

 

Craig: In this set of activities, you'll need: a chair, weighted objects such as bottles of water, a tin or light dumbbells and a space on the floor. Before starting the warm up to this activity, it is very important that carers and family members watch the "Advice and exercises for carers" video.

 

Mark: OK, Green Group. This is your warmup exercise for your strength exercises. So what you want to be doing is standing with shoulder width apart feet, so you're nice and balance. If you want to feel a bit more secure, you can have a chair or stable support next year in case you need to. Otherwise, if you're feeling quite secure within yourself, feel free to be standing. All you're gonna do from here is you're going to march on the spot with high knees, finding your balance to start you off. At the same time, we're gonna swing our arms back and forward like a march. We're going to do this for 60 seconds. Away we go. Keep your balance throughout. Get your arms nice and high. This is your warm up. Don't forget about the knees. Well done. Focus on your breathing. And maintain your balance throughout. Again we want to warm up all our joints within the 60 seconds. You might find that 60 seconds is a challenge as we are moving all four limbs and involving a lot of cardiovascular. So make sure you do pace yourself throughout. And relax there. Give yourself a moment to go through the coaching points from the exercise we have just shown you.

 

Craig: March on the spot, bring your knees up high. At the same time, swing your arms gently to begin with and then swing them above your head. Do not move your arms passed pain or restriction and keep going for 60 seconds.

 

Mark: OK, Green Group. This is your first exercise for your strength category. So what we're gonna be doing, we're gonna be doing a lunge. You're gonna stand nice and tall on your feet, shoulder width apart for balance. If you need a support and surface there's chair for this exercise, feel free to use it. If not, make sure you're safe throughout. So what you want to do. Standing supported. You're going to take a step forward with your stronger leg. From there, we're gonna lunge down and we're gonna come back up into our starting position. Then the next stage is to go with the opposite leg. Down, and push up like so. So if you do feel like you're a bit weaker on the weaker side, that's what the support and surface is for, to get yourself back up. We're gonna do 10 reps now and we're gonna repeat that with a little break. Here we go. One, two, three, four, five, six. Keep your balance throughout. Seven, eight, nine and ten. Give yourself a minute. Catch your breath and relax. You should be starting to feel the effects of it towards the last few reps. Whenever you're feeling ready, let's go for your final set. 10 reps again and one. Two, three, four, five, six, seven, eight, nine and ten. Give yourself a few moments now to look back at the coaching points of this exercise we've just shown you.

 

Craig: Stand nice and tall. Take a step forward with your stronger leg and bend at the knee to lunge forward. Return to start and repeat with your weaker leg. Repeat with alternate leg 10 times. Have a support on weaker side for balance if needed. Rest and repeat.

 

Mark: OK Green Group. This is your second exercise now for your strength workout. So, what you want to do. Get yourself down on the floor, starting on your knees and we're gonna perform a plank. So in order to do that, you're getting to stretch your arms out. So you're resting, resting on your forearms. Then what you're gonna do is try and kick your legs out. Straighten your legs, keep your back straight and rest on your tiptoes. You might find this quite hard. So if you struggle, you can start with your knees on the floor trying to keep your midsection off the ground for as long as you can. If it's too easy for you, we're going to start off the ground and we're gonna hold it for 20 seconds. Here we go. Key thing to remember: Make sure your bum isn't in the air. Make sure it's not too far down. Nice in the middle, keeping your tummy nice and strong. Focus on your breathing. And try and relax. Few more seconds. And relax. Give yourself a minute there, and we'll do that one more time. Again if you struggle to maintain the whole time, do what you can. Drop onto your knees complete the 20 seconds. Uh, make it easier on your knees if you can. Here we go. We're gonna try that one more time. Back up and hold it for 20 seconds. Keep your back nice and straight. You will start to feel this in your tummy now. And relax. Drop yourself down to your knees. Get yourself up. Nice and controlled. Give yourself a few moments there to go through the coaching point from this exercise we've just shown you.

 

Craig: Come down to the floor on your hands and knees. Place your forearms to the floor and take both legs out straight behind you and rest on your tip toes. If this is hard, place your knees onto the floor but try to keep your tummy off the floor. Hold this position for 20 seconds. Remember: keep your tummy tucked in back straight, your bottom down so that you are as straight as a pencil. Rest and repeat.

 

Mark: OK, Green Group. This is your final exercise for your strength category. What you'd be doing is a full body exercise with some weighted objects in your hands. So you can start off nice and light with any household objects. As you can see, I've got some tins here, and you can progress this, progress this if you like, with some dumbbells or maybe a litre bottle of water in each hand, whatever you have available. So starting position, standing up, shoulder width apart feet. Okay, I'm gonna hold onto your cans in your hands and you're gonna squat down, keeping your back straight, almost as if you're trying to touch the floor. You're gonna push yourself back up at the same time, bring the weights up and press above your head and back down, and you're gonna go back down to the floor. We're going to do this for 10 reps. Here we go. So, down to the floor, up and one. Down to the floor. And two. Keep your back nice and straight. Three. Even on the way down. And press four. Down five. Halfway there. Six, seven, eight, nine and ten. And relax there, give yourself a moment. There's your first set down. Little progression, like I said, you can make the weights heavier if you feel you're at that stage. So we're going to do that now. We've just increased the weight. Whenever you're ready we're gonna do your final 10, 10 reps. Here we go. Bend your knees, press and back down. There's one, and two, and three, and four, and five, six. Nearly there, keep going. Seven. Eight, make sure you keep your back nice and straight. Nine and ten. Give yourself a few moments now to go back through the coaching points for this exercise, you've just watched.

 

Craig: Squat down, keeping your back straight whilst holding a weighted object. When the weights touch the floor, stand back up and raise your hands to shoulder height and then raise them above your head. Do NOT push past pain or resistance. Repeat this 10 times. Then rest and repeat. To progress you can make the weight heavier.

 

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Video Summary

This set of exercises are for the first week of our four-week stroke recovery exercise programme. It is aimed at stroke survivors who are in the green group. This group are independently mobile. Watch the introductory video for families and carers before starting this activity.