How we can help: Exercise - The Courtyard Clinic, Chalfont St.Peter

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Start in a hip width stance with arms braced at shoulder height
Keep you torso upright and raise your knee up to hip height (or as high as is comfortable)
Gently rotate the knee and hip across your body closing your hips, then back out away from your body opening your hips
Repeat 10 times then change legs

Start in a shoulder width stance
Arms braced across your chest or on temples (as shown), on hips or reaching out in front of you, whichever is most comfortable
Start to squat down by pushing the hips back, pushing the knees out and the heels down
Go down to a depth that is comfortable
Aim to get your hips below the line of your knee – use your depth as a reference of your improving strength
Stand and repeat 10-12 times.

Start in an all fours position (use a mat or carpeted area to avoid discomfort)
Take a breath and brace your stomach, supporting your core
Using opposite arms and legs reach up and away from the floor in a controlled movement Pause briefly at the top of the motion
Return to the start and alternate the arms and legs

Lay on your back with your feet a short distance from your hips.
Bring your head slightly off the floor (it may help to imagine holding an apple under your chin thought this exercise).
Reach your arms up towards the floor by your ears as far as is comfortable.
With your arms leading the motion reach towards your knees, arms parallel to thighs
Roll the shoulders off the floor and squeeze your stomach at the top of the motion.
Return gently to the start position
Repeat 8-10 times.

Lay on your back with feet a short distance from hips.
Bring head slightly off the floor (it may help to imagine holding an apple under your chin throughout this exercise).
Start with arms flat on the floor
Begin the motion by reaching towards your knees with arms parallel to thighs
Roll the shoulders off the floor and squeeze your stomach at the top of the motion.
Return gently to the start position
Repeat 10-12 times.

Begin lying on the floor with feet a small distance from hips
Bring your head slightly off the floor (it may help to imagine holding an apple under your chin throughout this exercise)
Arms by your sides start the motion by reaching down towards first one heel and then the other, pausing in between
Repeat each side 10-12 times.

Start in a hip width standing position
Start the motion by stepping back with one leg and reaching with straight arms to your toes (similar to a sprinter on the starting blocks)
Stand upright and alternate
Repeat 10-12 times.

Start by lying on your side with your knees slightly bent
Place your elbow under your shoulder
Slowly push hips up into the air using your elbow and hand to stabilize
Return to the floor and repeat.
To increase the difficulty of this exercise use a straight legged start position

Start on all fours
Reach out with one leg straight out to the side of your hip
Keep the arch of your foot pushed into the ground
Gently rock back towards your heels and then forwards as far as is comfortable (you should feel a slight stretch along the inside of your knee)
Repeat 8-10 times then switch feet.

Start in a split stance, lead arm folded across your chest and opposite arm reaching straight up above your shoulder
Initiate the movement by reaching up towards the sky and simultaneously reaching across your body with your folded arm to rotate your body
Repeat 10 times per side.

Start in a hip width stance
This exercise can be performed with a broom or appropriately sized stick
Start the movement by reaching your arms away from your hips whilst pushing your hips back
You should feel a slight stretch across the back of your legs. If not, try to avoid allowing your hips to drop low and be sure to keep your back flat
Return to the starting position and repeat 10 times.

Start in a hip width stance
This exercise can be performed with a broom or appropriately sized stick
Start the movement by stepping straight out to the side and reaching with the same side hand to approximately knee height
Return to the start in a controlled movement
Repeat on alternate sides for 10 repetitions

Start in a hip width stance
This exercise can be performed with a broom or appropriately sized stick
Start with the stick at chest height
Reach down towards your toes, keep your back flat and reach in a controlled circle back to your chest height
Repeat 10 times.

Start in a split stance with arms braced at shoulder height
Keep you torso upright to begin with
Then reach with the hand opposite your front leg under and straight away from your other arm
Think of reaching through this gap and move as far as is comfortable before returning to the start position
Repeat 10 times then change stance and hands

Start in a hip width stance
Step forward to a comfortable distance, flexing slightly through the knee and ankle
Step as far out as allows for a controlled return
Alternate your legs on each step
Repeat 10-12 times.

Start in a shoulder width stance, hands palm up at hip height
Squat down by driving your hips back and knees apart, whilst reaching out with both hands in front of you
Try to allow your shoulder blades to slide forward (it helps to imagine stopping a bouncing ball coming towards you), then reverse this movement into the top position

Start in a shoulder width stance
Try to keep your knees locked and braced, and drive your hips in a straight line to your left as far as comfortable, then to the right as far as comfortable
Repeat 10-20 times.