Digifit for All


Session 5



Exercises Explained


Hamstring Stretch

  • Stand upright feet shoulder width apart
  • Place hands on front of legs
  • Reach downwards as far as possible without bending knees
  • Hold for 5-10 secs on each leg

Quadricep Stretch

  • Stand upright with chair or wall for support

  • Lift right foot behind body holding onto it with right hand

  • Push hips forwards as you hold the leg

  • Hold for 5-10 secs on each leg.

Hip Stretch

  • Stand upright, feet shoulder width apart.

  • Move the right hand down along the side of the right leg

  • Reach as far possible and then repeat on opposite side.

  • Hold for 5-10 secs on each side.

Modified Press up 

  • Stand feet shoulder width apart, hands resting against a wall

  • Push against the wall so elbows bend and head comes forwards

  • Straighten elbows and return to start position

  • Repeat for 5-10 repetitions.

Get ups

  • Start seated on a chair

  • With hands on knees or side of chair for support simply stand up

  • To make exercise more difficult don't use any support.

  • Repeat for 5-10 repetitions

Tricep Dip

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

  • With hands at side of chair, straighten elbows and push body upwards 

  • Lower slowly until fully seated

  • To progress, move feet and body forward with only hands on chair.

  • Slowly lower the body until hips move towards the floor

  • From this position push into the chair to raise the body back up.

Boccia 

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

  • You will need a target ball and two objects balls of different colours

  • Stand/Sit a comfortable distance from target

  • Bend over slightly and throw the object ball aiming for it to rest as close as possible to the target ball

  • 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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