Strenght exercises

From a straightened position, we begin to bend the elbows to the right angle. Then we return to the starting position. We perform the exercise twice or three times with 10–15 repetitions.

While seated in a chair, with arms parallel to the body (hold on to the bench), straighten and then lower your legs. We perform the exercise up to three times with 10-15 repetitions.

Standing, with your feet shoulder width apart, we slowly lower ourselves down towards the bench by sitting the hips back and down and bending the knees. Just before actually siting on the bench we stop moving downwards and tense our leg muscles to return back to standing. We perform the exercise up to three times with 10–15 repetitions.

In the top of the push-up position, we shift our weight onto our left hand and lift the right arm up, rotating through the spine and shoulders into a side plank position. Then we return to the starting position and repeat the exercise with the other arm. We perform 8–12 repetitions for each side of the body.

Standing, with one leg on the bench, we begin to lower the hips down and backwards. The shin of the leg we are standing on, must be in a vertical position. The exercise is carried out two to three times with 10–15 repetitions for each side of the body.

Leaning on our arms, we slowly lower our body by bending the elbows. We stop once our upper arms are parallel to the floor and then return to the starting position. We perform the exercise two to three times with 10–15 repetitions.

From the sitting position, we try to stand up from the bench with one foot lifted slightly off the ground. We then return to the sitting position without the help of the other leg. We perform the exercise two to three times with 8–12 repetitions for each side of the body.