Gentle Fitness - Week 1

General Range of Motion

This gentle fitness exercise is meant to help you get up and get active.

A note about safety

There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.

The purpose of this NOTICE AND DISCLAIMER OF LIABILITY is to inform you that this website offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.

BY PARTICIPATING IN EXERCISE ACTIVITIES FEATURED OR VIDEOS OFFERED ON THIS WEBSITE, YOU DO SO FREELY AND VOLUNATARILY AND ASSUME ALL OF THE RISKS AND HAZARDS OF PARTICIPATION, INCLUDING THE LEGAL RISK. THE CITY OF CALGARY DISCLAIMS ANY LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, PERSONAL INJURY (INCLUDING DEATH) OR DAMAGE (INCLUDING PROPERTY DAMAGE) SUFFERED BY ANY PERSON AS A RESULT OF THE USE OR MISUSE OF ANY INFORMATION, THIS WEBSITE AND VIDEOS MADE AVAILABLE ON THIS WEBSITE.

In consideration of performing or participating in these exercises shown on this website, you hereby agree to release and hold harmless The City of Calgary its officers, employees, volunteers and agents, against any loss, liability, damage, cause of action, cost, or expense of any nature whatsoever, including without limitation reasonable solicitors’ fees and other legal costs.


tandem walking exercise 

1. Tandem walking

2-3 sets, 12-15 reps

How to do tandem walking

​​

Challenge balance by walking with a tandem gait, one foot directly in front of the other.

Turn 180 degrees and return back using the same gait.​

sit to stand exercise 

2. Sit to stand

2-3 sets, 12-15 reps

How to do sit to stand

​​

Sit on a chair that has been placed against a wall to prevent slipping.

Interlace your fingers and reach forward with your arms.

With your feet slightly apart and your hips at the edge of the seat, lift your hips up from the seat to stand.

Slowly return to sitting.​​

wall push up exercise 

3. Wall push-ups

2-3 sets, 12-15 reps

How to do wall push-ups

​​

Stand about 12 to 18 inches away from a wall while facing it and place your hands on the wall at shoulder level.

Keeping your shoulders down and back, gradually bend your elbows to bring your face and forearms to the wall.​​

calf raise exercise 

4. Calf raises

2-3 sets, 12-15 reps

How to do calf raises

​​

Stand on both feet with your hands on a chair or table for balance.

Raise on your tiptoes without bending the knees.

Slowly lower back to the starting position and repeat.​​

standing biceps curl exercise 

5. DB biceps curl (standing)

2-3 sets, 12-15 reps

How to do biceps curls

​​

Keep your palms facing forward and curl the dumbbells up at the same time.

  • Do not swing your arms.
  • Keep your shoulders and shoulder blades in the neutral position.

Extend your elbows completely in the bottom position.​​

standing hip abduction exercise 

6. Standing hip abduction

2-3 sets, 12-15 reps

How to do standing hip abductions

​​Stand straight holding a chair.

Move your leg towards the outside without lifting your pelvis.

Return and repeat.

Switch sides.​

leg swings with stable pelvis exercise 

7. Leg swings with stable pelvis

2-3 sets, 12-15 reps

How to do leg swings with stable pelvis

Squeeze the glutes of the support leg. Then stand on one leg, keeping the hips level. Put your hand on your hip to prevent any lateral shift.

Slowly move your free leg back and forth, keeping the pelvis stable.​​​​

standing hip extension exercise 

8. Standing hip extension

2-3 sets, 12-15 reps

How to do standing hip extensions

​​

Keep the back straight, abs tight and head up.

Bring your leg back, hips are level and facing forward.

Maintain buttock contraction.

Switch sides.​​​

​​​​
knee extension exercise 

9. Knee extension

2 sets, 12-15 reps

How to do knee extensions

​​Sit down on a chair with your back straight.

Fully extend one leg, lower and repeat.

Switch sides.​

hand squeeze exercise 

10. Hand squeeze

2 sets, 12-15 reps

How to do hand squeezes

​​Place the palms of your hands together in front of your chest, with the elbows bent.

  • Your arms should be just below the level of the shoulders.

Push your palms together lightly and breathe in gently.

Relax and breathe out.​

seated hip flexion exercise 

11. Seated hip flexion

2 sets, 12-15 reps

How to do seated hip flexions

​​Sit on a straight chair with your back in neutral position (slightly arched).

Keeping your knee bent, lift your knee up towards your chest.

  • Do not roll your pelvis backwards as you lift.

Lower and repeat.​

seated arm paddle exercise 

12. Seated arm paddle

2 sets, 12-15 reps

How to do seated arm paddles

​​

Sit tall on the edge of your seat with your feet flat on the floor. Then lean your upper body forward-approximately at 30 degrees with a neutral spine.

Raise both arms in front of your body and alternately raise and lower them as if you were paddling.

Start slow and increase the speed while maintaining a seated posture and a neutral spinal position.

Alternate for the prescribed time.​​

seated calf raise exercise 

13. Seated calf raises

2 sets, 12-15 reps

How to do seated calf raises

​​

Sit straight on a chair with your feet flat on the floor.

Flex the ankle to go on the tip of your toes, raising the heel off the ground.

Lower and repeat.​

shoulder flexion eccentric exercise 

14. Shoulder flexion eccentric

2 sets, 12-15 reps

How to do shoulder flexion eccentrics

​​

Start with the arms at your side then flex the elbow of the involved arm.

Maintain that elbow flexion and flex the shoulder to 90 degrees (until the upper arm is parallel to the floor).

Next, extend the elbow and slowly lower the arm to the resting position.

Repeat.​

chest opener exercise 

15. Chest opener

2 sets, 12-15 reps

How to do chest opener

​​Sit on a chair with your arms relaxed on your sides.

Rotate your arms in order to point your thumbs backward and to open the chest.

Squeeze the shoulder blades together, keep your chin tucked and hold this position for the recommended time.​

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Images courtesy of Physiotec​

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