Digifit for All


Session 6



Exercises Explained

Shoulder Stretch

  • Stand and 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

Tricep Stretch

  • Stand or sit in a comfortable position

  • Bring the right arm behind the right shoulder

  • Gently pull the right elbow downwards with the left hand

  • Hold for 5-10 secs and then switch arms.

Leg Stretch with Band

  • Sit comfortably in a chair.

  • Straighten the right leg in front of the body. 

  • Wrap a band or towel underneath the right foot and hold with both hands

  • Hold for 5-10 secs and then switch legs

Seated Chest Fly (with weight)

  • Sit comfortably in a chair.

  • Bend both elbows so knuckles of both hands touch together

  • Pull arms apart until elbows are almost full extended

  • Repeat for 5-10 repetitions.

Seated Tricep Press (with weight)

  • Sit comfortably in a chair.

  • Start with right arms full extended over head

  • Bend at the elbow so the right hand drops behind the right shoulder.

  • Repeat for 5-10 repetitions and change arms.

Seated Upright Row (with weight)

  • Sit comfortably in chair, feet firmly on ground

  • Bend over but keep back straight, chest out.

  • Starting with the right arm fully extended, row the arm upwards

  • Keep the elbow tucked in during the movement

  • Slowly lower the arm and repeat

  • Perform for 5-10 repetitons on each arm.

Standing Upright Row (with weight)

  • Stand with left foot in front in split stance position 

  • Bend over, resting left hand on left leg

  • Keep back straight, chest out

  • Starting with the right arm fully extended, row the arm upwards

  • Keep the elbow tucked in during the movement

  • Slowly lower the arm and repeat

  • Perform for 5-10 repetitons on each arm.

Bean Bag Throw

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

  • You will need a bean bag and preferably numbered target on ground

  • Stand/Sit a comfortable distance from target

  • Bend over slightly and throw the beanbag aiming for the highest possible target number.

  • Repeat & see if you can get a higher score on your 2nd 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.

Curling (Seated or Standing)

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

  • You will need an object that will slide easily (lid or plastic plate) and a wall

  • Stand/Sit a comfortable distance from the wall

  • Bend over slightly and slide the object aiming to get it as close as possible to a wall

  • Repeat & see if you can get the 2nd object closer

  • 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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