Corrective exercises

Low blood pressure can make you lean forward or slouch

Upper back & shoulder strength

Use a resistance band, pull it apart while keeping the shoulders down & back.

3 sets of 15–20 reps

2–3 times a week

Poor posture, weak or unstable shoulders and arms

Arm strength

Use a cable machine or resistance band, pull towards the face, keeping elbows high.

Form a “W” with your arms with the band level with your ears

3 sets of 12–15 reps

2–3 times a week

Poor posture, too much time in front of TV or computer & risk of shoulder injury

Posture

Stand against a wall. Slide arms up and down a wall, keeping the back flat against the wall

3 sets of 10–15 reps

2–3 times a week

Knee injury & risk of knee problems, increased risk of falls

Prevents and remedies knee injuries. Helps the knee track correctly

Step down from a low step with the leg which is lowering as far forward of the foot on the step as possible. Land on the heel only, then drive back up using the leg that is one the step.

3 sets of 10–12 reps per leg

2–3 times a week

Crucial for overall shoulder health and the strength of the delicate rotator cuff muscles

Shoulder movement & strength

Use a light band, rotate the arm outward, keeping the elbow at the side

3 sets of 12–15 reps

2–3 times a week

Improves knee tracking and is an excellent prehab/rehab exercise for knee injuries

Improves knee tracking & leg stability

Attaching a band to an immovable object, place the band behind your knee (in the crease) and starting on your tiptoe, drive the leg back and straighten it out, locking it out

12–15 reps per leg

2–3 times a week

Strengthens the muscles on the outside of the hip to ensure correct hip, and therefore knee alignment

Hip & pelvic stability

Place a band under your foot, twist the band into an “X” and then step to the side . Do this 8-10 times & then repeat in the other direction

Reps: 8–10 steps each way

2–3 times a week

Maintaining mobility, reducing risk of falls, preventing hamstring pulls & tears. Better knee health.

Lower body strength & stability

Resistance band & a stable anchor point (e.g., sturdy furniture leg).

3 sets of 6–12 per leg

2–3 times a week

Helps with all pushing movements, improves stability & balance, enables you to push yourself up from the floor if you fall, or out of a low sofa, as well as putting items on a high shelf

Increases strength in the chest, triceps & core

On a staircase place your hands on a step and lower your body as low as possible. Your elbows should point backwards and not out to the sides. Imagine you are pushing the stairs AWAY from you rather than your body away from the step (mind body connection)

AMRAP (as many reps as possible)

2–3 times a week

Grip strength has been linked to living longer. Grip strength matters, especially if you have peripheral neuropathy, as it helps you hold things safely.