Exercise Booklet

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Feb-2023.
Jumping off a mini-trampoline
Client`s aim
To improve your
ability to run or jump.
Client`s
instructions
Position yourself
standing on a mini-
trampoline with your
feet together.
Practice jumping off
the mini-trampoline
onto the floor.
Ensure that both of
your feet land on the
floor at the same
time and both knees
are slightly bent on
impact.

Repeat __ times.

Jumping on a mini-trampoline

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 Client`s aim
To improve your
ability to run or jump.
Client`s
instructions
Position yourself
standing on a mini-
trampoline with your
feet together.
Practice jumping up
and down on the
mini-trampoline.
Ensure that both feet
leave and return to
the mini-trampoline
at the same time.

Repeat __ times.

Standing and picking up an object off the floor

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 Client`s aim
To improve your
ability to stand and
reach for objects.
Client`s
instructions
Position yourself
standing with one
leg in front of the
other and an object
on the floor in front
of you. Practice
picking the object up
off the floor with
either hand.

Repeat __ times.

Standing and reaching from the floor to above the head

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Feb-2023.
 Client`s aim
To improve your
ability to stand and
reach for objects.
Client`s
instructions
Position yourself
standing with objects
on the floor and a
target above you.
Practice crouching
down to pick up the
object and lifting it
up to place it on the
target above you.

Repeat __ times.

Standing and reaching

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 Client`s aim
To improve your
ability to reach
forwards when
standing.
Client`s
instructions
Position yourself
standing with a table
at hip level a small
distance in front of
you and an object at
shoulder height a
little further than an
arms-length away.
Practice reaching
forwards to pick up
the object. Ensure
that your hips makes
contact with the
table.

Repeat __ times.

Maintaining single-leg stance while touching the other foot on a block

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 Client`s aim
To improve your
ability to weight-bear
through your leg.
Client`s
instructions
Position yourself
standing with a block
on the floor in front
of you. Practice
lifting your
unaffected leg
forwards and placing
it gently on the
block. Ensure that
your weight is borne
through your
affected leg, your
shoulders remain
over your hips and
your feet point
forwards.

Repeat __ times.

Stand, throw and catch with two hands

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 Client`s aim
To improve your
ability to balance
and use your arms
at the same time.
Client`s
instructions
Place a target on a
wall ( __ cm from the
ground, around
shoulder height).
Position yourself
standing ( __ cm
from the wall) facing
the wall with both
feet level and a few
cms apart.
Vigorously throw the
ball at the target and
then catch it again.

Repeat __ times.

Walking while performing multiple tasks

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 Client`s aim
To improve your
ability to walk in
different
environments.
Client`s
instructions
Position yourself
standing with an
object in one or both
of your hands.
Practice walking
while carrying the
objects.

Repeat __ times.

Walking sideways up and down stairs

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Feb-2023.
 Client`s aim
To improve your
ability to walk up and
down stairs.
Client`s
instructions
Position yourself
standing side-on to a
set of stairs. Practice
stepping sideways
up one side of the
stairs leading with
one leg, turning
around at the top
and then stepping
sideways down the
other side of the
stairs with the same
leg. Ensure that your
arms are held
behind the hand-rail
to keep your trunk
straight.

Repeat __ times.

Bilateral calf raises on a block

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 Client`s aim
To strengthen your
calf muscles.
Client`s
instructions
Position yourself
standing on a step
with your heels off
the edge. Lift your
body weight up onto
your toes.

Perform __ sets of __ reps.

Do__ sessions per week.

Hip flexor strengthening in standing using weights

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 Client`s aim
To strengthen the
muscles at the front
of your hip.
Client`s
instructions
Position yourself
standing with a
weight around your
ankle. Start with your
hip straight. Finish
with your hip bent.

Perform __ sets of __ reps.

Do__ sessions per week.

Knee flexor strengthening in standing using weights

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Feb-2023.
 Client`s aim
To strengthen the
muscles at the back
of your thigh.
Client`s
instructions
Position yourself
standing with your
feet together and a
weight around your
ankle. Start with your
knee straight. Finish
with your knee bent.
Ensure that you
keep your hip
straight.

Perform __ sets of __ reps.

Do__ sessions per week.

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Feb-2023.
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Feb-2023.