Health and wellbeing Home Office Exercises and Stretches | Page 4

CALF RAISES
Hold onto the back of a chair for support with
your feet hip width apart and raise yourself
up onto the balls of your feet. Hold this
position for a second before slowly lowering
your feet back to the ground.
Complete 1-2 sets of 8-10 repetitions.
REVERSE LUNGE
Hold onto the back of a chair for support.
With your feet hip width apart and toes facing
forward, take a big step backward with your
left foot and lower your self down by bending
your left knee so it is just hovering above the
floor. Push through the back foot to return the
left leg back to a standing position.
Complete 1-2 sets of 8-10 repetitions per leg.
SEATED BICYCLE CRUNCH
Sit back on a chair with both feet flat on the
ground. Rest your right hand on the back of
your head and hold onto the side of the seat
or the arm rest for support with your left.
Raise your left knee up to meet your right
elbow whilst squeezing your abdominal
muscles.. Return back to the starting position
as you lower you leg back to the ground.
Complete 1-2 sets of 8-10 repetitions per
side.
WALL SIT
Standing with your back against a flat wall
and feet shoulder width apart, start to lower
yourself down and move your feet out into a
squat position until your knees create a 90°
angle. Press your weight through your feet
and maintain contact between your lower
back and the wall throughout. Complete 1-2
sets of 30 second holds in this position