Digifit for All


Session 4



Exercises Explained

Seated Knee Raise

  • Sit comfortably in a chair.
  • Lift right knee up to a height you feel comfortable with.
  • Return to floor and repeat exercise with other leg.
  • Perform 5-10 times each leg.

Standing Knee Raise

  • Stand with feet shoulder width apart.

  • Lift right knee up to a height you feel comfortable with.

  • Return to floor and repeat exercise with other leg.

  • Repeat 5-10 times on each leg.

Shoulder Stretch

  • Stand or sit in a comfortable position.

  • Bring the right arm across the body palm facing inwards.

  • Hook the left forearm underneath the right arm for support.

  • Gently use the left forearm to pull the right arm inwards to gently stretch the right shoulder.

  • Repeat and hold on left side for 5-10 secs

Lateral Leg Raise

  • Stand upright, feet shoulder width apart.

  • Move the right leg to the side keeping the knee straight.

  • Don't allow the shoulders and body to move during the leg motion.

  • Repeat with the left leg and perform 5-10 times both sides.

Seated Bicep Curl (with weight)

  • Sit 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 (with weight)

  • 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 repetitions.

Seated Lateral Raise (with weight)

  • 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 (with weight)

  • 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.

Boccia 

  • 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 any type of jack like a paint can and something to throw like an orange or tennis ball.
  • Stand/Sit a comfortable distance from target.
  • Bend over slightly and throw the object aiming for it to rest as close as possible to the target
  • Repeat & see if you can get the object closer than your 1st attempt.
  • Have a friendly competition with 3 throws for each game and first to 5 games the winner.
  • Make sure to adhere to social distancing and hygiene guidelines.


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