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Squats
|
Leg strength
|
1
|
Raise from a chair (sit to stand)
|
Tempo, weightbelt
|
| |
2
|
Deep squats (lower than 90 degrees kneeflexion)
|
Weightbelt, Degrees of kneeflexion
|
| |
3
|
Lounges
|
Weightbelt
|
|
Step up
|
Leg strength, dynamic balance
|
1
|
Go up and down from a step, change legs
|
Height of steps, tempo, Weightbelt. support
|
| |
2
|
Step up and one leg stance, go down
|
Tempo, height of steps
|
|
Sideways step up
|
Hip stability, dynamic balance, leg strength
|
1
|
Step up sideways on a step
|
Height of the step, tempo, weightbelt
|
|
Upright row
|
Posture, upper back strengthening
|
1
|
Row exercise with elastic bands
|
Three different resistance levels on the elastic bands
|
|
Balance pad
|
Balance, static and dynamic
|
1
|
Standing on balance pad, semitandem
|
Open/closed eyes, turning head from one side to the other
|
| |
2
|
Standing on balance pad, tandem
| |
| |
3
|
One leg standing
|
|
Chest press
|
Chest and arm strengthening
|
1
|
Chest press against the wall
| |
| |
2
|
Chest press against a bench
|
| |
3
|
Chest press resting on the knees on the floor
|
|
Hip raise
|
Lower back strengthening
|
1
|
Lying on back with knees bent, raise hip
| |
| |
2
|
One leg hip raise
|
|
Diagonal lift
| |
1
|
Standing on all four, lift left arm and right leg, alternate
|
Choose either hip raise or diagonal lift
|
|
Biceps curl
|
Upper arm strengthening
|
1
|
Seated armcurls with dumbbells
|
Increase load of dumbbells (1, 2, 3, 4 or 5 kg)
|
