Stability and balance exercises: The aim of these exercises is to reduce the risk of falling.
Tandem stand: Stand sideways right next to a wall. Lean on the wall with one hand if you need support. Place your feet in front of each other so that the heel of the front foot touches the toes of the foot behind. Hold this position for six seconds, then rest. Repeat five times.
Tandem Walk: Stand sideways next to a wall using it for support if you need to. Tighten your abdominal muscles. Place the foot of one foot directly in front of the other so that the heel of the front foot touches the toes of the foot behind. Take 10 steps. Do the same while walking backwards and repeat five times.
Flamingo swing: Stand sideways next to a chair, holding onto the back. Stand on the leg closest to the chair while swinging the other leg back and forth 10 times. Repeat the same on the other side.
Calf stretch exercise: Step one foot forward. Bend the knee of that leg, while the heel of the back leg stays on the floor. You should feel a stretch in the calf of the back leg.
Thigh stretch: Stand next to a chair or a wall for support. Bend one leg back at the knee and pull the foot up as far as you can with your hand. If you can't reach the foot, use a pant leg. You should feel a stretch on the front of your upper leg. Hold as long as you can and repeat the same with the other leg.
Back stretch: Place one foot in front of the other. Shift your weight onto your last leg and bend your knee, resting your hands on your upper leg. Keep the front leg in a fully extended position. You should feel a stretch in the hamstring muscles of the front leg. Hold for a few seconds and repeat the same with the other leg.
Forearm Stretch: Take a standing or sitting position on a chair. Extend your hand in front of you with the palm facing up. With the other hand, pull the fingers of the outstretched hand down. You will feel a stretch in the muscles on the upper side of the forearm. Hold for a few seconds and repeat the same with the other hand.
Upper arm stretch (back side): Assume a standing or sitting position. Raise one arm out in front and across your chest. With the other hand, push the elbow of that hand towards you. You will feel a stretch on the back of your upper arm. Hold for a few seconds and repeat the same with the other hand.
Triceps Stretch: Raise one arm vertically up, then bend it behind your head. With the other hand, press the elbow down as far as you can.
