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Starting position Supine crook lying. Pelvic and lumbar spine neutral. Small cushion held between the knees hip-distance apart. Arms holding a magic circle to support the head. Scapulae set. Neck long. Action INHALE & lengthen through the back of the neck. EXHALE, slide the scapulae down the back and then flex the thoracic spine forwards off the mat. Continue the movement by allowing the neck & head to lift off the mat. INHALE to hold the abdo. prep position. EXHALE, lower the upper body to the mat by extending the thoracic spine to neutral. The neck and head then follow the movement to return to the neutral starting position. You should feel each part of the upper body lower onto the mat. Firstly, the ribcage, then the upper chest, then the neck & lastly the head

Place the elbows directly under the shoulders and prop yourself on the elbows, keeping a neutral back and head aligned with the spine. Hold the position.

Sit down on a chair and cross your arms on your chest and your legs together. Open your arms and legs.

Come back in position and repeat.

Cycle with your hands

Stand in a split stance position with your feet on a straight line (toes of the back foot touching heel of the front foot). Hold the position and keep your balance. Repeat with both legs in the front position. To progress, cross your arms over your chest. Do this exercise near a wall corner or a stable object/surface (counter top, chair).

Put two objects (cone or bottle) to form a goal about 35cm, or 14 inches. Sit down on a swiss ball about 4m, or 13 feet from the goal. Kick the ball in the goal.

Increase the difficulty by using a smaller ball or kicking from further away from the goal.

Lay down on the bench and grab the bar with a slightly wider than shoulder-width grip. Lower the bar to your chest and push back up. Do not bounce the bar off the chest you should be in control at all times. Your head and buttocks should always be in contact with the bench.

Lying on your back, place your feet on the floor with your knees bent. Squeeze your buttocks and then, pushing down through your heels, slowly lift your bottom gradually working your way up your spine. Then return slowly lowering down until your bottom touches the ground. Ensure that you do not arch your back throughout the movement.

Lie on your side with both legs slightly bent. Lift your top leg (injured leg), keeping your pelvis stable, your leg slightly bent and your heels together.

Rotate your hip so that your foot and your kneecap are pointing upward during the movement.

Return to the initial position and repeat.

Position your wrist so it is straight.

Straighten your fingers.

Make a hook fist so the big knuckles are straight and the next two joints are bent, like a hook or a bird claw.

Straighten the fingers.

Make a fist with straight tips so your big knuckles bend and the next joint is bent but the last joint is straight.

Straighten your fingers.

Make a full fist.

Straighten your fingers.

Bend the big knuckles of all your fingers while keeping the last two joints of each finger straight (looks like a duck bill).

Repeat this sequence.

Hold onto the back of a steady chair.

Lift your toes up so that you are standing on your heels for a couple of seconds.

Then put back your foot flat on the floor.

Repeat.

Place the ball in your stronger hand.

Raise this arm as high as you can but not higher than your face.

Place your weaker hand on the table.

Drop the ball and try and catch it with your weaker hand.Repeat for a few times, then switch the hands to drop it with the weak hand.

You can do this exercise with a bean bag if the ball is too difficult.

Use the elliptical trainer according to the instructions.

Anchor a resistance band at elbow height at your side.

Tuck your chin and squeeze back/lower slightly the shoulder then externally rotate your arm out as much as you can against the resistance of the band. Make sure your elbow does not come away from your body.

Return and repeat.

Keep the elbow bent 90°.

Stand with one hand out in front of you with the index finger extended. Take other hands index finger between the nose and finger, back and forwards.

Lie on your back and have one leg bent. Place your foam roller on the floor. Take a side position with the outside of the thigh over the foam roller and your other leg in front for support.

Roll the entire outside of your leg from your pelvis to your knee in an up and down motion. Maintain your abs tight and proper low back posture during the exercise.

Reformer set up Low foot bar position (Knees approx. 90° flexion), 2 – 3 springs, appropriate head/neck support. Starting position Supine, neutral spine position. Heels placed hip distance apart with even weight bearing on the foot bar. Hips flexed, in parallel position. Knees flexed (approx. 90°), hip distance apart. Ankles positioned in slight dorsiflexion. Upper spine and back of neck lengthened. Arms resting long beside the body. Action INHALE to prepare. EXHALE, extend the hips and knees to lengthen the carriage out, keeping the feet dorsiflexed. INHALE, flex the hips and knees to return the carriage, controlling the resistance of the springs, keeping the feet dorsiflexed. Repeat 8 – 10 times.

Lie on your back with your knees bent.

Contract your buttocks to lift your hips off the ground until your trunk is aligned with your legs.

Slowly return to the initial position and repeat.

Start with the hands on the suspension trainer and feet apart on the ground. You want to start in an inclined position. The more incline you are, the harder.

Keep the elbows high and pull yourself up by rowing and externally rotating the arms, keeping the elbows to 90° and shoulder-height. Make sure to brace your abdominals and move yourself in one block so your pelvis is in line with the rest of your body at all times. You want to work your upper back region; do not swing forward with the hips.

Stand tall on your prosthesis. Sit down on a ball, ensuring that you are balanced and steady. Use the arms for support if needed. Now maintaining your balance start to rotate your pelvis in small circles on the ball. Complete rotations in both directions. Ensure that control is maintained throughout the exercise. Maintain an erect sitting posture throughout the exercise.

Place your weaker hand on the table. Place the ball in your hand and squeeze as hard as you can.

Relax your hand.

Inclined supine lying. Roller placed horizontally across the back at the level of the inferior angle of shoulder blades. Pelvis and lumbar spine in neutral. Feet and knees hip distance apart. Arms resting long beside the body. Scapulae set. Head and neck vertically aligned with the back of the neck long. Inhale to prepare Exhale, reach forwards through the fingertips and lift the arms off the matt approx. 1 inch keeping the elbows soft and the fingers long. Inhale to hold the position Exhale, beat the arms up and down in a small arc of movement for five beats, maintaining a neutral spine position Inhale, beat the arms up and down in a small arc of movement for five beats, maintaining a neutral spine position Repeat another full nine breath cycles, beating the arms five times as you exhale and then beating the arms five times as you inhale to complete 100 arm beats

Standing close to the wall. Bend your elbow at 90 degrees, keep it close to you with the back of your hand turned against the wall. Push your wrist outwards against the wall. Hold for the prescribed time and relax.

Sit with your knee supported on a rolled towel.

Contract your thigh muscle (quadriceps) to push your knee down on the towel without lifting your foot off the ground.

Relax and repeat.

Place your hand flat on a table. Apply a pressure by the other hand just at the edge of the wrist line while you lift your elbow to stretch the wrist into extension, then lower the elbow to stretch the wrist into flexion. Alternate between these two motions.

While jogging, keep a short stride. Your pace should be around 180 steps/min. Try to run tall and minimize overall up/down translation.

Child will sit/lay as adult pulls each joint away gently and then pushes them in 10x. Joints include shoulder, elbow, wrist, and ankle.

Start with the kettlebell slightly in front of you. Push the hips back to hinge forward. The knees should be slightly flexed and the back stays straight. Lift the kettlebell and continue with the motion by going between the thighs with the kettlebell. Push the hips forward by squeezing the glutes to swing the kettlebell upward not higher than face height. Keep the elbows extended and back straight at all time.

Child will balance on his/her knees on stability ball with hands on adult’s shoulders.

Child will bounce 10x on knees.

Stand at the end of the agility ladder. Step both feet into each box before proceeding to the next box. Maintain a smooth controlled rhythm to ensure accuracy of foot work.

Place your feet on the platform at shoulder width. Unlock the safety mechanism and press the platform all the way up until your legs are fully extended in front of you. This is the starting position. Lower the platform toward you under control.

Push back up to the starting position. Your heels should never come off the platform.Make sure to never lock your knees in the extended position. Ensure to lock the safety pins properly once you are done.

Starting position Four point kneeling. Balls of the feet on the mat. One Pilates weighted ball between lower legs and one weighted ball between knees. Hands forwards with shoulder positioned in approx.120 degrees of elevation. Action Inhale to prepare. Exhale, hover the knees off the mat, keeping the weighted balls in place and then transfer body weight forward onto hands to form the Pilates plank position. Ensure a long diagonal line from the crown of the head to the heels. Inhale and hold. Exhale, shift the body weight equally on the pelvis and flex the hips and knees. Once the hips are over the knees, lower the knees to the mat.

Letter b – Big line down, climb up halfway, little curve to the bottom. Typically, children attempt to start these the letters at the bottom which slows writing and results in wide, messy writing. For these letters we encourage writers to ”go down, climb up and over”. The letters that go below the bottom line ”dive down, climb up and over” to help learn letter placement on the line.

Child will sit on a chair and cross ankles, then extend both arms in front, crossing one wrist over the other, interlacing fingers and drawing clasp hands up toward chest. Child will hold position for 1 minute while breathing slowly, touching the tip of the tongue to the roof of the mouth and relaxing it during exhalation.

Child will stand/sit in an upright position.

Child will deeply inhale, then exhale with shoulders relaxed.

Child will drop head forward with chin drawn in, allowing head to slowly roll from one side to the other, coming to rest just below the shoulder (creating a smiley face with the chin).

Repeat 10x

Stand up behind a steady chair with the fingers on the backrest to maintain your balance. Your weight should be equally distributed between your two feet and they should be at hip’s width.

Push your hips backward while you bend the knees and slightly bend the trunk forward to lower yourself toward the ground.

Keep the knees aligned with the center of your feet.

Hold the position for a few seconds then come back up.

Repeat.

Lying face down on the floor, rest your elbows on the floor directly below your shoulders. Keeping your elbows and knees in contact with the floor, raise your body keeping your head in a neutral position. Maintain a straight line from your shoulders to your knees, ensuring your back does not arch. Draw your navel in and clench your buttocks and thighs.

Lay on your stomach with your hip crease on the wedge. Put the pad behind your lower leg close to your ankles. Keep the head down and flex the knees to bring the heels as close as possible from your buttocks. Do not lift your hips off the bench as you pull.

Roll the putty into a log.

Pinch your thumb and index finger into the putty log.

Then pinch your thumb and long finger.

Then pinch your thumb and ring finger.

Finally pinch your thumb and small finger.

Repeat the entire sequence.

Grip the putty, making a fist. Open your fingers. Repeat.

Place child so that he/she is in your lap, straddling your leg facing away from you. Hold child around his/her tummy or under his/her arms if needed. Slowly tilt the child to the left to encourage the child’s head and trunk to move to the right.

Sit with your weight equally distributed on both hips and bring your arms out to the side. Shift your weight over to one side and then to the other.

Starting position Resting position. Action INHALE to prepare. EXHALE, float the left leg into the tabletop position. INHALE and hold this position. EXHALE, lower the left leg to the floor. Simultaneously raise the right leg to the tabletop position. Continue alternating leg lifts, with the legs passing at the mid-point of the movement. INHALE for two leg movements and EXHALE for two leg movements.

Starting position Natural standing position. Centre engaged. Action Inhale to prepare. Exhale, peel the heels away from the floor and rise onto the balls of the feet. Inhale, slowly lower the heels to the floor.

Repeat up to ten times.

Maintain an upright posture and place one foot onto a raised surface. Step onto the raised surface with the other foot. Step forward down from the step, leading with the first leg so that both feet rest next to each other. Turn to face step and repeat. Ensure the movement is slow and controlled.

Sit up straight in a chair with your feet flat on the floor. Straighten your knee.

You can vary the jumps as shown in the video.

If your machine is equipped with a belt, adjust it according to your height. If not, adjust the speed and settings directly on the machine. Climb the stairs.

Hold onto the back of a steady chair. Lift your heels up so that you are standing on the front of your feet for a couple of seconds. Then lower back your feet flat on the floor. Repeat.

Adjust the seat height so your knees are slightly bent while at the bottom of the cycle.

Lie on your back and have one leg bent. Place the ankle of the opposite leg over the knee in a figure 4 position.Using both hands, grab the ankle and the back of the knee.Pull the knee towards your chest gently until you feel a gentle stretch at the buttock of the elevated leg.

Maintain the stretch for the recommended time.

Stand tall on your prosthesis. Place a tennis ball under your other foot. Ensure you have adequate support to maintain your balance and move the tennis ball in small circles using the sole of your foot. Maintain control of the movement throughout.

Position your forearm so the palm is downward.

Raise the wrist as you gently make a fist.

Drop the wrist as you open and extend your fingers.

Repeat.

Place the involved forearm on a table/armrest, in a neutral position with thumb up and wrist over the edge, fingers relaxed. Put your opposite hand under your hand. Keep your forearm supported and try to push only your hand against the resistance of your opposite hand. Hold for the recommended duration.