Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:25
Exercise 1
A little kindness for your body
A gentle warm-up where we run our hands over our body to wake up each part and breathe calmly.
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A first warm-up
Series one
Posture and balance
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:12Exercise 2
Standing tall like a soldier
A posture exercise to stand up straight and open your chest by drawing your shoulders back.
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Level 2 · Holding a chair— Standing, holding on to a firm chairDuration: 0:25Exercise 3
The support
We raise and lower our heels to strengthen our feet and gain stability when standing.
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Series two
Bending in everyday tasks
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:31Exercise 4
Looking at the ground
Bending your knees while looking down to practise the movement of squatting with control.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:27Exercise 5
Giving the dog a drink
We bend down and come back up, mimicking the movement of giving a dog some water, to practise lowering and rising with control.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:26Exercise 5B
Giving the dog a drink
We bend forwards as if we were giving a dog some water, to practise bending down and reaching our feet.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:31Exercise 6
Placing a baby in its cot
We pretend to pick a baby up from the floor and place it in its cot, bending and straightening the back slowly.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:34Exercise 7
Tying your shoelace
We pretend to tie a shoelace to practise bending and reaching down safely.
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Level 2 · Holding a chair— Standing, holding on to a firm chairDuration: 0:25Exercise 7B
Tying your shoelace
We pretend to tie our shoelace to practise reaching our feet with balance.
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Series three
Turning
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:33Exercise 8
Moving the plant pot
You twist your trunk with your hands behind your back, as if you were moving a plant pot, to loosen up your back.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:38Exercise 9
The Goalkeeper
Move your arms like a goalkeeper saving a ball, to loosen up your shoulders and arms while standing.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 1:00Exercise 10
Picking Up the Apple
Slowly bend down with your hands behind your back to pick up an imaginary apple from the floor, then come back up.
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Series four
Bending and reaching up
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:42Exercise 11
Picking Up and Hanging Out the Washing
Pretend to pick up washing from the floor and hang it up high, practising bending and stretching gently.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:49Exercise 12
Sticking a Tile on the Ceiling
A gentle movement that copies placing a tile: you bend down, pick it up from the water and stick it up high, working your back, legs and balance.
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Series five
Balance
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:23Exercise 13
Putting On Your Trousers
A standing exercise that copies the movement of putting on your trousers: bringing your legs together and apart to work on balance and hips.
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Series six
Balance on the move
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:12Exercise 14
Marching on the Spot
Marching on the spot to get your legs moving and wake up your body.
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Level 2 · Holding a chair— Standing, holding on to a firm chairDuration: 0:14Exercise 15
Knee Bends with Feet Together
Bending and straightening your knees with your feet together to strengthen your legs and work on your balance.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:13Exercise 16
Bird in Flight
Rising onto your toes to strengthen your legs and work on your standing balance.
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Series seven
Coordination
Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:20Exercise 17
Counting with Your Feet
Moving your feet one at a time while you count to twelve, to keep them nimble.
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Series eight
Stronger wrists
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:58Exercise 18
Toning Your Fists
Opening, closing, spreading and rotating your fists with your arms raised to give strength to your hands and wrists.
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Series nine
Stronger knees
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:28Exercise 19
Toning your knees
A slow, controlled squat that strengthens your knees by lowering as if sitting down on an imaginary chair.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:19Exercise 20
Toning your knees
Strengthening your knees with gentle, continuous bending and straightening.
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Series ten
Shoulders, arms and chest
Level 2 · Holding a chair— Standing, holding on to a firm chairDuration: 0:39Exercise 21
Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:18Exercise 23
Alternating forearm raises
Lifting your forearms one at a time to strengthen your arms and wrists.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:16Exercise 24
Both forearms up together
Lift both forearms at once to strengthen your arms and wrists.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:14Exercise 25
Side raises with weights
Raising and lowering your arms out to the sides with weights to strengthen your shoulders and arms.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:20Exercise 26
Alternating arm raises
Raising and lowering your arms one at a time, following a gentle rhythm, to keep your shoulders and arms moving freely.
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Seated · Series one
Bending forward and to the side
Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:28Exercise 27
Supported forward bend
A gentle forward bend while seated in your chair, with your hands on your knees for support, to help your back move more freely and practise reaching towards your feet.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:24Exercise 28
Unsupported forward bend
A gentle forward bend of your upper body while seated, with your hands out to the sides, to help your back move more freely.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:20Exercise 29
Looking to the side
You gently turn your head to each side to loosen your neck.
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Seated · Series two
Everyday tasks
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:48Exercise 30
Trimming your toenails
We practise trimming our toenails while standing, to work on reaching down and keeping our balance.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:54Exercise 31
Putting on your socks
We practise putting on our socks step by step, without rushing, calmly.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:20Exercise 32
Adjusting your shoes
We practise the movement of bringing your foot back, as when you adjust your shoe, to make putting on shoes easier.
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Sitting down and lying down
Level 2 · Holding a chair— Standing, holding on to a firm chairDuration: 0:20Exercise 33
Sitting down
Lower yourself slowly until you're sitting on the chair, keeping control of your trunk and head.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 2:36Exercise 34
Lying down
Learning to lie down and get up from bed using your elbow for support, calmly and without rushing.
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