We have called these exercises TV exercises because they can be done when you
are watching television.


Stand up and sit down (or chair raise) (for strength and balance)

Sit on a chair with your feet flat on the floor and slightly apart. Try to keep your back and shoulders straight throughout this exercise. Slowly stand up, trying not to use your hands (or as little as possible). Slowly sit back down and pause. Do this 8-15 times.

Shoulder roll (for flexibility)

Using a gentle circular motion, hunch your shoulders upwards, backwards, downwards and forwards. Do this slowly 5 times, then reverse the direction.

Knee lifts (for strength)

Sit back in your chair with your back straight. Bend your knee and lift your left leg towards your chest. Hold for a few sconds then lower slowly. Do this 8 – 10 times with each leg.

Heels up toes up (for flexibility)

Start with feet flat on the floor and lift heels as high as you can, keeping the balls of your feet on the floor. Slowly lower heels until feet are flat, then lift toes until they point upwards. Repeat these up and down movements for 30 seconds.