Digifit for All


Session 2



Exercises Explained

Ankle Mobility

  • Stand upright using one hand to support yourself against a wall.

  • Point toe into the ground

  • Slowly rotate foot to the right 5-10 times

  • Then rotate to the left with the same foot 5-10 times

  • Switch feet and repeat exercise.

  • If exercising from chair, move foot up and down, then side to side.

Calf Stretch

  • Support yourself with two hands against a wall.

  • One leg is flexed in front with the other leg straight behind body.

  • Keep this back leg straight and heel firmly on ground

  • Lean forward slightly and hold to feel stretch on back leg.

  • Hold for 5-10 seconds and repeat on other leg.

Lunge

  • Take a big step forward-focus on bringing the back knee close to ground.

  • Keep upper body in straight line with back leg.

  • Push off front foot to get back to starting position.

  • Step out with other leg and repeat 5-10 times.

Seated Lateral Raise

  • Sit upright on a chair and your feet firmly on the ground.

  • Start with your hands by your side.

  • Keeping your arms straight, slowly raise your arms sideways in line with your shoulders.

  • Gently bring your arms back down towards your sides.

  • Repeat 5-10 times.

Standing Lateral Raise

  • Use this exercise to progress from the seated version if you are able to stand up.

  • Standing upright.

  • Start with your hands down by your hips.

  • Keeping your arms straight, slowly raise your arms sideways in line with your shoulders.

  • Gently bring your arms back down towards your hips.

  • Repeat 5-10 times.

Seated Bicep Curl

  • Sitting upright in a chair with feet firmly on the ground.

  • Start with your arms resting by side, palms facing outwards

  • Keeping the upper arm still, flex at the elbow and raise hand towards shoulder..

  • Bring your arm back to its start position.

  • Repeat on each arm for 5-10 repetitions.

Standing Bicep Curl

  • Stand upright, feet shoulder width apart..

  • Start with your arms resting by side, palms facing outwards

  • Keeping the upper arm still, flex at the elbow and raise hand towards shoulder..

  • Bring your arm back to its start position.

  • Repeat on each arm for 5-10 repetition

Corn-Hole

  • You can play this game either sitting or standing, whichever is more comfortable for you.

  • If you don't have any equipment, you can use some pots on a raised chopping board and rolled up socks as your beanbag.

  • Stand/Sit a comfortable distance from target..

  • Bend over slightly and throw the beanbag (or socks) aiming to land in hole (or pot).

  • 3 points awarded for landing in hole, 1 point awarded  for landing on board. 

  • Repeat & see if you can beat your score or have a friendly competition making sure to adhere to social distancing and hygiene guidelines.

 

#ActiveFingal