Table 1 Content of the land-based (gym) exercise group
Duration/no. of repetitions | Exercises | |
|---|---|---|
Warm up | 5-10 mins | • Walking forwards, backwards, sideways • Joint ROM*- neck rotation/side flexion, shoulder rolls/hands behind back+ neck/shoulder abduction, elbow flexion/extension, wrist flexion/extension, trunk rotation/side flexion, hip flexion, ankle rotation • Stretches- Quad, Gastroc, Tricep, Posterior shoulder (10-15 sec hold each), latissimus dorsi stretch in supine lying |
Circuit | 4 mins each station | • Station 1 = Upper limb free weights (shoulder elevation, biceps curl) • Station 2 = Upper limb (wall press up, throwing ball against wall) • Station 3 = Lower limb (sit to stand, hip extension in prone lie) • Station 4 = Lower limb (single leg stands, squats) • Station 5 = Trunk (on all fours-arm/leg lifts, supine lie- leg slides) • Station 6 = Trunk ( supine lie-bridging, side lie- oyster exercise) • Station 7 = Aerobic (Stationary bike) • Station 8 = Aerobic (Walking as fast as possible) • Station 9 = Aerobic (Jogging on trampette) • Station 10 = Aerobic (Step ups) |
Cool down | 5-10 mins | • Walking forwards/backwards, high stepping • Posterior shoulder stretch (20 sec hold), shoulder rolls • Quads, Gastroc, Hamstring stretch (20 sec hold) • Spinal rotation, deep breathing exercises |