Exercise Reference Library

If you can’t remember how to do a specific exercise then The Exercise Reference Library will help. It contains a selection of written guides for:

 

  • Warm up exercises
  • Balance exercises
  • Strength exercises
  • Cool down exercises

 

However, remember to only carry out the exercise that are suited to your level and mobility. To find this out, you can  watch the short videos: ‘Falls Prevention Exercises: An Introduction video’ and ‘Exercise Level Test’.  These videos will help you determine which level of exercises are best suited to you or if you should seek guidance from your physiotherapist.

Warm up exercises

  • Initial safety checks
  • March - sit or stand
  • Head movements
  • Shoulder circles
  • Spine movements
  • Ankle loosener

Balance exercises

  • Heel raises (supported) - Level 1
  • Toe raises (supported) – Level 1
  • Heel toe stand (supported) – Level 2
  • Heel toe walking (supported) – Level 2
  • Side steps (supported) – Level 2
  • Flamingo swings (supported) – Level 2
  • Toe walk (supported) – Level 2
  • Heel walk (supported) – Level 2
  • Toe walk (no support) – Level 3
  • Heel walk (no support) – Level 3
  • Walk and turn (no support) – Level 3

Strength exercises

  • Toe raises (supported) – Level 1
  • Front knee (supported) – Level 1 and 2
  • Side hip (supported) – Level 1
  • Heel raises (supported) – Level 1 and 2
  • Sit to stand (using hands) – Level 1-2
  • Knee lifts/marching (supported) – Level 1-2
  • Knee bends (supported) Level 2
  • Back knee (supported) – Level 2
  • Sit to stand (no hands) – Level 3

Cool down exercises

  • Back of thigh stretch
  • Calf stretch
  • Chest stretch