Balance beam (wavy and flat beam) Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise improves your balance for walking safely on awkward surfaces, such as uneven paths. Tips Gradually reduce the use of hand support, as able. Rest as often as you need. No walking backwards on balance beam. Instructions Level 1 Walk along the beam at your normal walking speed, using your hands for support as needed. Level 2 Walk heel-to-toe along the beam, using one hand for support. Level 3 Walk on your toes along the beam, using one hand for support.
Balance stool Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise improves balance and strengthens the hip and deep muscles that support the spine. Tips Perform the exercise slowly and with controlled movements. Keep your back straight. Rest as often as you need. Use hand support as needed while exercising. Hold onto the bar while stepping on/off the balance stool. Instructions Level 1 Stand on the stool and hold the bar with two hands. Push down on the edges with your legs to rock the board side to side. Level 2 Stand on the stool and push down on the edges with your legs to rock the board side to side. Use one hand to hold the bar for support, or hover both hands just above the bar. Level 3 Stand on the stool and push down on the edges with your legs to rock the board side to side. Hold your arms above your head as you rock side to side.
Core twister Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise increases the strength of the core muscles and improves back mobility. Tips Perform the exercise slowly and with controlled movements. Gradually increase the range of movement of your back (do not over-twist). Rest as often as you need. Hold onto the bar while stepping on/off the core twister. Instructions Level 1 While holding onto the bar, stand on the plate and slightly bend your knees. Slowly twist your body from side to side while holding onto the bar. Level 2 While holding onto the bar, stand on the plate and slightly bend your knees. Hold the bar with your right hand then slowly twist your body to your left. Then stretch your left arm as far away from your body as you can (alternate sides and hands). Level 3 While holding onto the bar, stand in a tandem stance (heel-to-toe). Slowly twist your body from side to side while holding onto the bar.
Finger stairs and calf raises Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise increases the agility and mobility of your fingers and shoulders, while improving your stability and posture and the strength of your calf muscles. Tips Rest as often as you need. Keep your back straight. Instructions Level 1 Climb your fingers up the steps one at a time to reach the highest point possible, while rising up on your toes. Level 2 Climb your fingers up the steps one at a time to reach the highest point possible, while standing in a tandem stance (heel-to-toe) and rising up onto your toes. Alternate legs. Level 3 Climb your fingers up the steps one at a time to reach the highest point possible, while standing on one leg and rising up onto your toes. Alternate legs.
Gangway Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise improves balance on uneven and unstable surfaces. Tips Walk on the central part of the gangway steps, with the middle part of your foot. Have your knees slightly bent. Rest as often as you need. Use the support rails as needed. No running on the bridge/gangway. No walking backwards on the bridge/gangway. Instructions Level 1 Walk slowly along the bridge using both hands for support. Level 2 Walk slowly along the bridge using one hand for support. Level 3 Walk slowly along the bridge with no hand support.
Hand roll Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise helps mobility of the shoulder and elbow joints. Tips You can change the direction of the motion, moving your hands in the same or opposite direction. Maintain good posture. Keep your back straight. Rest as often as you need. Instructions Level 1 Grip the handles in both hands and gently turn the wheel. Level 2 Grip the handles in both hands and gently turn the wheel. Do this while standing in a tandem stance (heel-to-toe). Level 3 Grip the handles in both hands and gently turn the wheel. Do this while standing on a single leg. Alternate legs.
Pull-up bar Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise strengthens your arms, shoulders, back and core muscles. Tips Your hands should be placed shoulder-width apart. Use over hand grip. Perform the exercise slowly and with controlled movements. Ensure correct technique and good posture. Keep your hips, buttocks, and shoulders in line. Rest as often as you need. Instructions Level 1 Hold the bar with your hands shoulder-width apart and walk your feet forward to 10cm in front of the bar. Pull your body towards the bar and then slowly lower back to the starting position. Level 2 Hold the bar with your hands shoulder-width apart and walk your feet forward to 20cm in front of the bar. Pull your body towards the bar and then slowly lower back to the starting position. Level 3 Hold the bar with your hands shoulder-width apart and walk your feet forward to 10cm in front of the bar. Lift one foot from the ground, so you are standing on one leg while performing the exercise. Pull your body towards the bar and then slowly lower back to the starting position.
Push-up bar Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise strengthens your arms, shoulders, back and core muscles. Tips Your hands should be placed shoulder-width apart. Use over hand grip. Perform the exercise slowly and with controlled movements. Ensure correct technique and good posture. Keep your hips, buttocks, and shoulders in line. Rest as often as you need. Instructions Level 1 Stand arm distance away from the bar and hold it with your hands shoulder-width apart. Slowly lower your body toward the bar and then push away to return to the starting position. Level 2 Hold the bar with your hands shoulder-width apart. Walk your feet slightly further away from the bar. Slowly lower your body toward the bar and then push away to return to the starting position. Level 3 Hold the bar with your hands shoulder-width apart. Walk your feet slightly further away from the bar. Lift one foot from the ground, so you are standing on one leg while performing the exercise. Slowly lower your body toward the bar and then push away to return to the starting position.
Shoulder arches Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise assists chest, elbow and shoulder mobility and flexibility. Tips Reach as far as you can without losing your balance. Rest as often as you need. Instructions Level 1 Stand facing and in the middle of the equipment. Grip a ball in each hand and move the ball along the bar. Alternate hands. Level 2 Stand in the middle of the equipment with your side to the bar. Grip a ball with one hand and move the ball along the bar. Alternate sides. Level 3 Stand in the middle of the equipment with your side to the bar. Grip a ball with one hand and move the ball along the bar. Do this exercise while standing on a single leg. Alternate sides.
Sit to stand Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise strengthens the leg and back muscles. Tips Start in a seated position, then stand up. Have your feet shoulder width apart. Keep your knees in line with your feet. Keep your trunk upright while looking straight ahead. Perform the exercise slowly and with controlled movements (slower movements increase the difficulty of the exercise). Rest as often as you need. Do not use dumbbells if you need to use your hands for support while exercising. Instructions Level 1 Stand up and sit down from the seat. Use hand support as needed. Level 2 Stand up and sit down from the seat, with arms in front of the body or arms crossed on the chest. Level 3 Squat down slowly to touch the seat without sitting on it and then stand up. Level 4 *This level requires additional small exercise equipment. You can use dumbbells (small weights) or wrist weights, which will provide an additional load and resistance to your muscles. Start with a small weight and gradually increase, as able. Do not use dumbbells if you need to use your hands for support while exercising. Stand up and sit down from the seat, or squat down slowly to touch the seat.
Snake pipe - big wave Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise improves the strength and mobility of the shoulders. Tips Bend at your knees when moving the ring on the lower sections of the pipe, keeping your back straight. Rest as often as you need. Instructions Level 1 Stand with your side to the snake pipe. Hold the ring in one hand and, without touching the bar, move it from one end to the other while walking. Alternate sides. Level 2 Stand with your side to the snake pipe. Hold the ring in one hand and, without touching the bar, move it from one end to the other while walking heel-to-toe. Alternate sides. Level 3 Stand with your side to the snake pipe. Hold the ring in one hand and, without touching the bar, move it from one end to the other while walking on your toes. Alternate sides. Level 4 *This level requires additional small exercise equipment. You can use wrist or ankle weights, which will provide an additional load and resistance to your muscles. Start with a small weight such as 0.5kg and increase gradually on each wrist/leg, as able. Stand with your side to the snake pipe. Hold the ring in one hand and, without touching the bar, move it from one end to the other while walking on your toes.
Snake pipe - small wave Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise strengthens and mobilises the shoulders and back, and improves reaching skills and balance. Tips Reach only as far as you feel comfortable without losing your balance. Rest as often as you need. Instructions Level 1 Stand facing the snake pipe with your feet apart (wide stance) and bend your knees. Without moving your feet, move the ring from one end to the other without touching the bar, swapping hands as you come back to the middle. Level 2 Stand facing the snake pipe with your feet apart (wide stance) and bend your knees. Without moving your feet and holding the ring in your right hand, move the ring as far as you can to the right and then as far as you can to the left, without touching the bar. Alternate hands. Level 3 Stand on a single leg while facing the snake pipe. While holding the ring in your right hand, move the ring as far as you can to the right and then as far as you can to the left, without touching the bar. Alternate hands. Level 4 *This level requires additional small exercise equipment. You can use wrist weights, which will provide an additional load and resistance to your muscles. Start with a small weight such as 0.5kg and increase gradually on each wrist, as able. Stand on a single leg while facing the snake pipe. While holding the ring in your right hand, move the ring as far as you can to the right and then as far as you can to the left, without touching the bar. Alternate hands.
Stairs Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise raises the heart rate and strengthens the leg muscles. The movement improves function with daily activities. Tips Perform the exercise slowly. Rest as often as you need. The handrails make the exercise safe. Use the rails if you need to support yourself. No walking backwards on the steps. If going up two steps at a time, still always come back down one step at a time. Do not use dumbbells if you need to use the handrail for support while exercising. Instructions Level 1 Hold on to the rails. Step up and down the stairs. Level 2 Step up and down the stairs without hand support. Level 3 Step up every second step, but step down one step at a time. Use the handrails for support as needed. Level 4 *This level requires additional small exercise equipment. You can use ankle weights or dumbbells (small weights), which will provide an additional load and resistance to your muscles. Start with a small weight and gradually increase, as able. Do not use dumbbells if you need to use the handrail for support while exercising. Step up and down the stairs, using the handrails for support as needed.
Step up Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise strengthens the leg muscles and improves ability for using stairs. Tips Lead with the same leg up and down (then swap, once you have completed your repetitions). Make sure your whole foot is on the platform when stepping up. Rest as often as you need. Do not use dumbbells if you need to use the handrail for support while exercising. Instructions Level 1 Step up on the platform, leading with the same leg up and down. Alternate with the opposite leg. Hold on to the rail for support as needed. Level 2 Step up on the platform, leading with the same leg up and down. Try and complete 5-10 times on one leg, and then swap to the opposite leg. Hold on to the rail for support as needed. Level 3 Step up on the platform, leading with the same leg up and down. Try and complete 10-15 times on one leg, and then swap to the opposite leg. Hold on to the rail for support as needed. Level 4 * This level requires additional small exercise equipment. You can use ankle weights or dumbbells (small weights), which will provide an additional load and resistance to your muscles. Start with a small weight and gradually increase, as able. Do not use dumbbells if you need to use the handrail for support while exercising. Step up on the platform, leading with the same leg up and down. Try and complete 10-15 times on one leg, and then swap to the opposite leg. Hold on to the rail for support as needed.
Taps on platform Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim This exercise raises your heart rate and strengthens the leg muscles. Tips Perform the exercise slowly. Keep your back straight. Rest as often as you need. No stepping up on small circular platform. Instructions Level 1 Alternately raise your right and left foot to tap the platform lightly, while bending at the knee. Do not fully step on the platform, just use the tip of your foot. Hold on to the rail for support. Level 2 Alternately raise your right and left foot to tap the platform lightly, while bending at the knee. Do not fully step on the platform, just use the tip of your foot. Place your hands in front of your body. Use hand support as needed. Level 3 Alternately raise your right and left foot to tap the platform lightly, while bending at the knee. Do not fully step on the platform, just use the tip of your foot. Place your hands above your head. Use hand support as needed. Level 4 *This level requires additional small exercise equipment. You can use ankle weights, which will provide an additional load and resistance to your muscles. Start with a small weight such as 0.5kg and increase gradually on each leg, as able. Alternately raise your right and left foot to tap the platform lightly, while bending at the knee. Do not fully step on the platform, just use the tip of your foot. Use hand support as needed.
Walking ramp and net Expand These instructional resources and videos are for your general information only. Please consult with your healthcare provider if you have, or suspect you have, a health problem or health risk factors. Please be advised the use of the exercises, videos, advice, and information in this resource is at your own risk. When starting to exercise, begin with the easiest level. Aim The exercise helps with balance and strengthens the leg muscles. It also helps with negotiating obstacles and positioning your feet when walking. Tips Perform the exercise slowly, carefully lifting up and placing down each foot, without touching the ropes. Rest as often as you need. No walking backwards on or through the net. Instructions Level 1 Walk up the ramp and step down through the net without hitting the ropes. Use hand support as needed. Level 2 Walk up the ramp and step down through the net without hitting the ropes. Widen your stance such that when you walk through the net you step inside the net square further away from you. Use hand support as needed. Level 3 Walk on the net while balancing on the ropes. Use hand support as needed. Level 4 *This level requires additional small exercise equipment. You can use ankle weights, which will provide an additional load and resistance to your muscles. Start with a small weight such as 0.5kg and increase gradually on each leg, as able. Walk up the ramp and step down through the net without hitting the ropes. Use hand support as needed.