Level 1: Beginners
1. Heel lift
1a) Find centre first and zip and tuck. Whilst remaining steady, lift right heel off the floor, hold for 5 seconds, repeat on the left side. 5 times each side.
1b) Repeat and lift the opposite arm to shoulder height for 5 seconds.
Repeat and then raise and lower the arm 5 times.
2. Leg slide
2a) Find centre first, zip and tuck. Whilst remaining steady, slide right foot forward and back, repeat on the left side. 5 times each side.
2b) Repeat and raise the opposite arm and hold whilst sliding the foot 3 times.
3. Arm circles
3a) Find centre first, zip and tuck. Whilst remaining steady, lift both arms to shoulder height in front and circle 10 times.
3b) Hold them out sideways and circle 10 times. Repeat each exercise 3 times.
Keep the ball steady and resist any bouncing.
4. Sunrise and sunset
Find centre first, zip and tuck. Whilst remaining steady, open both arms out to the side at shoulder height, then slowly bring left hand towards the right arm and close ‘sunset’ whilst tightening abdominal muscles.
Then open into sunrise by moving left arm back out to the side. (Repeat but bring right arm toward left arm and close ‘sunset’,then open it back out to ‘sunrise’). Repeat twice.
5. Muscle pose
Find centre first, zip and tuck. Whilst remaining steady, lift both arms to shoulder height ‘muscle pose’, then draw elbows and forearms together and repeat 10 times.
6. Heel digs
6a) Find centre first, zip and tuck. Whilst remaining steady, press the right heel into the floor and feel your right buttocks tighten and hold for 5 seconds, but remain steady on the ball. Repeat on the left and do 5 each side.
6b) Repeat and reach back the opposite arm and gently press down, hold for 5 seconds.
South Tees Hospitals NHS Foundation Trust would like your feedback. If you wish to share your experience about your care and treatment or on behalf of a patient, please contact The Patient Experience Department who will advise you on how best to do this.
This service is based at The James Cook University Hospital but also covers the Friarage Hospital in Northallerton, our community hospitals and community health services.