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Exercises (DIY at your own risk)
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Exercises (DIY at your own risk)

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  • 1. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Back Arching Description: Variation 1: 1. Lie on your back with both lower limbs straight. 2. Slowly arch your back. 3. Hold it in the position for ____ counts before returning to the initial position. 4. Repeat it for ____ repetitions. Variation 2: 1. Lie on your back with your knees bent and feet flat on the floor. 2. Slowly arch your back. 3. Hold it in the position for ____ counts before returning to the initial position. 4. Repeat it for ____ repetitions.
  • 2. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Bridging Description: 1. Lie on your back with your knees bent and feet flat on the floor. 2. Slowly lift your buttocks up. 3. Hold it in the position for ____ counts before returning to the initial position. 4. Repeat it for ____ repetitions. Variations:
  • 3. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Leg Pull Description: Variation 1 (Single leg pull): 1. Lie on your back. 2. Pull your ____ knee with your hands onto your stomach. 3. Hold it in the position for ____ counts before returning to the initial lying position. 4. Perform this exercise with alternate leg. 5. Repeat it for ____ repetitions. Variation 2 (Double leg pull): 1. Lie on your back. 2. Pull your both knees with your hands onto your stomach. 3. Hold it in the position for ____ counts before returning to the initial lying position. 4. Repeat it for ____ repetitions.
  • 4. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Plantar flexors stretching Description: Variation 1: 1. Long sitting position 2. Move your foot forward towards body. 3. Hold for ____ counts before returning to initial position. 4. Repeat it for ____ repetitions. Other Variations (To be done on standing):
  • 5. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Reaching (Only to be done with supervision) Description: Forward Reaching: 1. Sit on chair or side of bed with supervision. 2. Try reaching for an object forward by moving your trunk forward. 3. Return to the initial position. 4. Repeat it for ____ repetitions. Sideways Reaching: 1. Sit on chair or side of bed with supervision. 2. Try reaching for an object on your right and left side by moving your trunk to the left or right. 3. Return to the initial position. 4. Repeat it for ____ repetitions. Caution: 1. At least one family member or caregiver must be stationed close to _____________ side during this exercise. 2. Family member or caregiver must be fast and ready to assist or support when _____________ falls forward or sideways.
  • 6. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Seated Press-Ups Description: 1. Sit on edge of chair with arms by your side. 2. Place palms over the edge of your seat. 3. Press down your arms as you are trying to lift yourself off the chair. 4. Hold for ____ counts. 5. Repeat it for ____ repetitions. Variations:
  • 7. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Biceps Curls Description: 1. Sit on chair with arms by your side hanging down. 2. Palms or hands facing ___________, holding a ________ weight ________. 3. Bend your elbow and slowly lift up the __________. 4. Repeat it for _____ repetitions. Variation: Can be done in standing or lying position.
  • 8. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Triceps Extension Exercise Description: 1. Sit on chair; lift up your upper limb. 2. Palms or hands facing ___________, holding a ________ weight ________. 3. Straighten your elbow and slowly lift up the __________. 4. Repeat it for _____ repetitions. Variations: Can be done in lying or standing position and alternating
  • 9. Home Exercise Program prepared by: GanQuan Fu (Physiotherapist) Front and Side Raise Description: Front Raise: 1. Sit on chair, back straight. 2. Elbows bent and pointing forward hold __________, weight __________ at shoulder level with underhand grip (thumb pointing inwards). 3. Lift your hand alternately upward while rotating your wrist, bringing them into overhand grip (thumb pointing outwards). 4. Repeat it for ____ repetitions. Side Raise: 1. Sit on chair, back straight. 2. Elbows bent and pointing sideways hold __________, weight __________ at shoulder level with underhand grip (thumb pointing inwards). 3. Lift your hand alternately upward while rotating your wrist, bringing them into overhand grip (thumb pointing outwards). 4. Repeat it for ____ repetitions.

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