List of exercises

List of exercises

Part 1: Get moving, wake up and stretch

1. Wake up monkey stretch

4. Chicken neck

5. Shoulder lift

Part 2: Upper body, shoulders and back

6. Shoulder circles

7. Side reach and stretch

9. Standing chest stretch 1

10. Lift and stretch 1

12. Back stretch

15. Rest and relax

Part 3: Arms, chest and wrists

16. Biceps – three of a kind

17. Triceps – anti-batwings

19. Triceps stretch

22. Palm squeeze

24. Chair push ups

Part 4: Core strength, tums and bums

27. Bob and lift

31. Bottom lift

32. Pelvic floors

34. Criss-cross

35. Tummy stretch

Part 5: Thighs, legs and feet

37. Rock and roll

38. Ankle circles

39. Front and side lift

40. Abductors 1

41. Abductors 2

43. Double leg lift

44. Hamstring stretch 1

45. Quads stretch 1

Part 6: Bones and osteoporosis

46. Fidgety feet

51. Wrist strengthener

52. Up and over

Part 7: Strength, balance and the prevention of falls

57. Sit to stand

59. Pull and push

60. Wall press-ups

62. Heel raises

Part 8: Resistance band exercises

67. Stand and curl

68. V for victory

69. Bend and pull

70. Row the boat

71. Lift and stretch 2

Part 9: Chair exercises

72. Chair march

73. Ankle flip flap

75. Elbow circles

76. Spine twists

77. Fly like a bird

78. Seated back stretch

79. Seated chest stretch

80. Back thigh stretch

81. Calf stretch 1

Part 10: Stretching

82. Calf stretch 2

83. Hamstring stretch 2

84. Standing back stretch

85. Standing chest stretch 2

86. Quads stretch 2

88. Adductor stretch (inner thigh muscles)

89. Abdominal stretch

90. Shoulder stretch

Relaxation exercises

92. Visualisation

93. Simply relax

97. Whole body stretch and relax