Active Living

Use these exercises to keep moving

Helping to Keep You on Your Feet

Activity has an incredible benefit on both your physical and mental well-being. Here in clinic, we’re here to help you not only get fit but also stay there.

Whatever your age and fitness, a baseline level of exercise can help you stay active and avoid injury. Follow this simple exercise plan designed to be accessible for all ability levels and take 10-15 minutes out of your day to make sure you can keep doing the things you love.


Recommended exercises

Use this set of exercises to help keep active. Spend up to a minute on each exercise, alternating between sides. Make sure to keep good posture throughout and focus on techniques.


Hip abduction

  • Stand up and hold lightly the backrest of stable device.
  • Raise one leg sideways in a controlled movement while keeping your back straight and your foot pointed forward.
  • Hold for a few seconds at the top of the movement and lower slowly.
  • Once you’ve done all the repetitions, repeat with the other leg.
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Seated hip flexion

  • Sit on a straight chair with your back in a neutral position. Keeping your knee bent, lift your knee upwards towards your chest. Lower and repeat.
  • Try not to roll your pelvis backwards as you lift the knee.
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Sitting to standing

  • Come towards the edge of the seat and place your feet comfortably apart with your heels behind your knees.
  • Stand up, leaning forward and if necessary using your hands to support.
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Knee circles

  • In standing, place your hands over your knees then make clockwise and counterclockwise rotations from the knees.
  • Keep your back straight as you reach down with your hands; flex the hips and knees.
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Posterior Lunge with support

  • Stand perpendicular to a table or counter top and hold onto it with one hand.
  • Take a step backward to perform a posterior lunge.
  • Alternate legs..
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Anterior lunge with support

  • Stand next to a table or a counter top and hold on to it with one hand.
  • Take a step forward to perform an anterior lunge. Make sure your knee doesn’t go past your toes. Alternate legs.
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