1. Ankles

• Point each foot and flex each foot
• Circle your ankles in both directions (clockwise and counterclockwise)
• Push up on your toes (toe raises)

2. Calf Stretch

• Extend one leg behind you, press that heel down against the floor
• Knee of front leg is bent supporting your body weight
• Repeat on other leg
• Use the wall or top of chair for balance

3. Slight Knee Bends

• Feet are shoulder width apart
• Keep heels on the floor
• Keep body straight
• Use the wall or top of chair for balance

4. Leg Lifts Pendulum

• Lift your leg forward to the side to the back across front of other leg
• Repeat on other leg
• Keep body straight (no bending at hips)
• Move leg to a point of mild tension, not pain

5. Knee Lifts

• Lift knee up to hip level (simulating marching but much slower)
• Alternate legs

6. Backside Foot Lifts

• Lift heel toward buttocks (slowly)
• Keep body straight
• Alternate legs
• You should feel this in the back of thigh

7. Hamstring Stretch

• Sit at edge of chair (careful)
• Extend one leg forward and keep other leg bent
• Gently lean forward
• Hold position for 15 to 30 seconds
• Repeat alternate legs

 OR

• Sit on mat; extend both legs out in front
• Relax leg muscles as you gently lean forward over legs
• Keep leg loose but straight
• Keep head up hold 15 to 30 seconds
• Move to position of mild tension not pain

8. Arm / Shoulder Circles

• Slowly circle your arms at your side begin with small circles and progress to bigger circles until arm is moving throughout its entire range of motion
• Please use one arm at a time

9. Side Arm Lifts

• Lift arms out to the side to shoulder level (you may lift one arm at a time)
• Keep elbows straight
• Palms face the floor as you lift

10. Forward Arm Lifts

• Lift arms from waist to shoulder level in front of your body
• Keep elbows straight
• Palms face down as you lift

11. Backward Arm Pushes

• Push arms behind you (you may push one arm at a time)
• Keep elbow straight
• Palms face back as you push

12. Overhead Reach

• Reach up over your head with one arm and repeat with the other
• Reach/stretch straight up

13. Shoulder Shrugs

• Shrug shoulders as arms hang relaxed at your sides
• Gently lift shoulders up to ears and push down

14. HeadNeck Movement

• Move very slowly during all movements
• Look over your left shoulder; hold; then right; hold
• Drop chin toward chest; hold
• Look forward slowly, lower ear toward shoulder; hold (repeat both sides)

15. Trunk Stretch

• Move feet further apart for better balance
• Bend knees slightly
• Gently slowly bend at your hips toward the right side; hold; then left side; hold

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