HOME EXERCISE GUIDE - Greater Manchester Cancer...Exercise in the manner that was instructed by your...
Transcript of HOME EXERCISE GUIDE - Greater Manchester Cancer...Exercise in the manner that was instructed by your...
HOME EXERCISE GUIDE NAME SURNAME
Contact details for your Exercise Specialist
Mobile:
Email:
01
Welcome to your PREHAB HOME-BASED EXERCISE GUIDE
Equipment you will need:
• Sturdy chair,
• Resistance band (Provided in the pack)
• Light hand weights (if you have these but you could use cans of
food or water bottles)
• Comfortable clothing you are able to move freely in
• Suitable flat footwear such as trainers
• Bottle of Water
• If you have use any inhalers or a GTN spray please have them
to hand whilst exercising
• Clock or stopwatch to time your exercise
• Music to keep you motivated and engaged in your exercise
programme (optional)
Please take the time to read this section as it is
important for your safety whilst exercising.
Exercise in the manner that was instructed by your
exercise specialist during your telephone consultation.
The instructions given to you should be used as a
general guide. It is important that you exercise with
caution and go at a pace that suits you.
Each page within the guide contains an exercise to
complete, the safe and effective manner in which to do
so and the prescription given to you by your exercise
specialist based on the information you provided to
them.
Please speak to your Exercise Specialist if you are
unsure about how to perform any of the exercises
(contact details at the front of this guide).
On each page there is a place to mark the rate of
perceived exertion (see page 3). The level of intensity
that you should be working to will be outlined to you
over the phone. Please make a note of the level of
perceived exertion (how it felt when performing) at the
bottom of the exercise page. We will be using this to
progress the exercises on for you as your fitness and
ability improves.
While exercising, if you experience chest pain, dizziness or severe
shortness of breath, or any other new symptoms, stop exercising
immediately and contact your GP or other medical professional.
02
Monitoring EXERCISE INTENSITY
Throughout your home exercise guide, you will
notice a section titled “Rate of Perceived
Exertion Log”. The Rate of Perceived exertion or
RPE, is simply how the exercise feels whilst you
are performing it. In this section, please record a
number that you feel represents the intensity of
the exercise based on the prescription provided
to you by your exercise specialist. “Record how
difficult you thought the exercise was”
Monitoring your RPE (how you feel whilst you
are exercising is an essential tool for your
exercise specialist to gauge your progress, so
please make every effort to complete this section
so that you can feedback the information to the
specialist.
Please complete the RPE log with a value that
corresponds to the table below.
If you have any trouble with the exercises then
please record this in the notes section.
Rate of Perceived Exertion Scale
10 V.Hard Feels almost
impossible to
continue
9 Hard Not able to
maintain for long
8 Challenging
Breathing rate
increases, Feel
warmer 7
6
Manageable
Becoming
challenging but
you can
maintain this
intensity. Slight
increase in
breathing
5
4
3
Very Easy
The exercise is
causing no
exertion & no
increase in
breathing rate
2
1
03
Exercise Diary & WEIGHT LOG
Right is a schedule of your
exercise that has been
advised. Please keep to the
schedule and initial and date
each session, when you have
completed it. Also, please
record your weight at the end
of each week and be
prepared to report this back to
your instructor when you
speak to them on the phone.
>
Weeks MON TUE WED THUR FRI SAT SUN Weight
(kg)
1 Home
exercise
Home
exercise
Initial
Date
2
Home
exercise
Walking
HIIT Rest
Home
Exercise
Walking
Continuous
Home
exercise
Initial
Date
3
Initial
Date
03
Exercise Diary & WEIGHT LOG
Please use these blanks
timetables to record your next
block of exercise. Again
please initial and date each
session and record your
weight at the end of each
week.
Your specialist may give you
a ‘progressed’ timetable to
follow and you can make note
of it here. >
Weeks MON TUE WED THUR FRI SAT SUN Weight
(kg)
4
Initial
Date
5
Initial
Date
6
Initial
Date
03
Exercise Diary & WEIGHT LOG
>
Weeks MON TUE WED THUR FRI SAT SUN Weight
(kg)
7
Initial
Date
8
Initial
Date
9
Initial
Date
Please use these blanks
timetables to record your next
block of exercise. Again
please initial and date each
session and record your
weight at the end of each
week.
Your specialist may give you
a ‘progressed’ timetable to
follow and you can make note
of it here.
Within this section you will prepare your body for
the exercises to follow. This will include a gentle
pulse raiser and some mobilisation exercises to
take you through the range of motions that you will
experience. During this section you should
experience an RPE of 1-4. If not, please tell your
specialist.
Rate of Perceived Exertion Scale
4 Manageable
3
Very Easy 2
1
Pulse Raiser & MOBILISATION STATION
04
05
Within this section you will prepare your body for the
exercises to follow. This will include a gentle pulse
raiser and some mobilisation exercises to take you
through the range of motions that you will experience.
During this section you should experience an RPE of
1-4. If not, please tell your specialist.
Pulse Raiser & MOBILISATION STATION Whilst marching perform the following mobilisation
exercises
Perform each of the mobilisation exercises for 15 to 30
seconds in a slow and controlled manner. You should be
achieving an RPE of no more than a 4/5 during this.
Duration Sets Repetitions
Seated Marching Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Chair
Description: Sitting tall on a sturdy chair, lift the legs in an
alternating fashion for the advised duration.
Rate of Perceived Exertion Log
Notes
04 04
06
Within this section you will prepare your body for the
exercises to follow. This will include a gentle pulse
raiser and some mobilisation exercises to take you
through the range of motions that you will experience.
During this section you should experience an RPE of
1-4. If not, please tell your specialist.
Pulse Raiser & MOBILISATION STATION Whilst marching perform the following mobilisation
exercises
Perform each of the mobilisation exercises for 15 to 30
seconds in a slow and controlled manner. You should be
achieving an RPE of no more than a 4/5 during this.
Duration Sets Repetitions
Standing Marching Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Chair for support
Description: March on the spot for the advised amount of
time. Alternate your steps. Use support if needed (have a
chair in front of you)
Rate of Perceived Exertion Log
Notes
04 04
Cardiovascular CONDITIONING SECTION
This section will challenge your cardiovascular
system. The exercises aim to improve the health
of your heart and lungs. During this section you
will be working between an RPE range of 4-8
depending on what your specialist has advised.
Rate of Perceived Exertion Scale
8 Challenging
7
6
Manageable 5
4
07
04 04
08
Within this section you will prepare your body for the
exercises to follow. This will include a gentle pulse
raiser and some mobilisation exercises to take you
through the range of motions that you will experience.
During this section you should experience an RPE of
1-4. If not, please tell your specialist.
Duration Sets Repetitions
Seated Marching Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Chair
Description: Sitting tall on a sturdy chair, lift the legs in an
alternating fashion for the advised duration.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Seated Forward Punches Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Chair
Description: Sitting tall on a sturdy chair, punch forward in
an alternating & controlled manner. Avoid overreaching at
the shoulder
Rate of Perceived Exertion Log
Notes
Cardiovascular CONDITIONING
04
07
04
07
09
Within this section you will prepare your body for the
exercises to follow. This will include a gentle pulse
raiser and some mobilisation exercises to take you
through the range of motions that you will experience.
During this section you should experience an RPE of
1-4. If not, please tell your specialist.
Duration Sets Repetitions
Side Steps Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Chair
Description: Stand tall with your feet shoulder width apart.
Take a comfortable step out to the side with one leg and
then bring the other leg to meet it shoulder width apart.
Repeat to the other side.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Standing Marching Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Chair for support
Description: March on the spot, with arms pumping, for
the advised amount of time. Alternate your steps. Use
support if needed (have a chair in front of you)
Rate of Perceived Exertion Log
Notes
Cardiovascular CONDITIONING
04
07
04
07
10
Cardiovascular CONDITIONING
Duration Sets Repetitions
Across body punches Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Cans of food / Small weights
Description: Stand tall, Punch out to the right and then to the
left in a controlled manner, keep the hips facing forward.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Forward Punches Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Cans of food / Small weights
Description: Stand tall, punch forward in an alternating &
controlled manner. Avoid overreaching at the shoulder.
Keeps arms punching at chest height
04
07
04
07
11
Within this section you will prepare your body for the
exercises to follow. This will include a gentle pulse
raiser and some mobilisation exercises to take you
through the range of motions that you will experience.
During this section you should experience an RPE of
1-4. If not, please tell your specialist.
Duration Sets Repetitions
Step Ups Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Stairs
Description: Step up and down on to the bottom step of
the stairs, holding on to support if needed. Repeat and
alternate leading leg.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Toe Taps Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Stairs if possible
Description: Stand facing a step, tap your toes on the step
and then alternate. A spot on the floor can also be used.
Rate of Perceived Exertion Log
Notes
Cardiovascular CONDITIONING
04
07
04
07
12
Lower body STRENGTHENING SECTION
The aim of this section is to improve the strength
of the lower body. This is important for performing
tasks such as climbing the stairs, standing from a
seated position, etc. During this section you may
experience an RPE of between 5 - 9.
Rate of Perceived Exertion Scale
9 Hard
8 Challenging
7
6
Manageable 5
12
04
07
04
07
Lower Body EXERCISES
13
Duration Sets Repetitions
Sit to stand Quad & Glute strengthening exercise
Aids sit to stand ability
Equipment Required: Chair/Wall
Description: Place a sturdy chair against a wall. From a
seated position, stand up with hands on hips, then sit down.
Perform movement in a slow, controlled manner. Repeat for
specified duration/repetition.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Seated Leg Extension Quad strengthening exercise
Strengthens the knee and aids mobility
Equipment Required: Chair
Description: Sitting on a sturdy chair with knees bent.
Slowly lift foot to a straight leg, or up to a comfortable
height. Hold for a second then return. Repeat alternating
legs for specified duration/repetition
12 12
04
07
12
04
07
Lower Body EXERCISES
14
Duration Sets Repetitions
Squats Quad & Glute strengthening exercise
Aids sit to stand ability
Equipment Required: Chair/Wall for support
Description: Stand tall, feet shoulder width apart. Slowly
bend knees, keep head and chest up and eyes forward.
Slowly return to the start position
Rate of Perceived Exertion Log
Notes
Weight/Band Sets Repetitions
Rate of Perceived Exertion Log
Notes
Seated Leg Extension Quad strengthening exercise
Aids sit to stand ability
Equipment Required: Chair & Resistance Band
Description: Wrap band around chair leg or under foot (as
advised). Place feet behind band and lift one leg slowly
upwards. Slowly lower leg back down and repeat.
12 12
04
07
12
04
07
Lower Body EXERCISES
Duration Sets Repetitions
Partial Lunge Quad, Glute & Hip strengthening exercise
Aids stair climbing
Equipment Required: Chair for support
Description: Take one step forward. Bend knee and
transfer weight to front leg, hold onto a chair for support if
needed. Slowly return to the start position. Repeat with
opposite leg stepping forward
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Seated Calf Raise Calf strengthening exercise
Aids walking ability & balance
Equipment Required: Chair
Description: Whilst seated, slowly raise your heels, pause
and lower back down to the starting position in a controlled
manner
15
12 12
04
07
12
04
07
Lower Body EXERCISES
13
Duration Sets Repetitions
Split Squat Quad, Glute & Hip strengthening exercise
Aids standing & walking ability
Equipment Required: Chair (for support)
Description: Stand with one foot forwards and one foot
back. Hold chair for support if needed. Slowly lower body to
a comfortable position bending knees. Return to the start.
Repeat.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Calf Raises Calf strengthening exercise
Aids walking ability & balance
Equipment Required: Chair/Wall
Description: Slowly raise up on to your toes, pause and
then slowly lower back down to the starting position in a
controlled manner
12 12
04
07
12
04
07
Lower Body EXERCISES
16
Duration Sets Repetitions
Lunge Quad, Glute & Hip strengthening exercise
Aids stair climbing and getting up and down from the floor
Equipment Required: Chair for support
Description: Take one step forward. Lower your body to a
comfortable position by bending your knee, hold a chair for
support if needed. Slowly return to the start position.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Calf Raise Quad strengthening exercise
Aids walking ability & balance
Equipment Required: None
Description: Slowly raise up on to your toes, pause and
then lower back down to the starting position in a controlled
manner
12 12
04
07
12
04
07
17
Lower Body EXERCISES
Duration Sets Repetitions
Seated Hip Abduction Hips & Glute strengthening exercise
Aids standing & walking ability
Equipment Required: Chair
Description: Sit in chair. Slowly push hips out. Hold for 2-3
seconds and relax. Repeat
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Seated Hip Adduction Hip Strengthening exercise
Aids balance
Equipment Required: Chair & Towel
Description: Sit tall with folded towel between knees.
Push knees together. Hold for 2-3 seconds. Relax. Repeat.
12 12
04
07
12
04
07
18
Lower Body EXERCISES
Duration Sets Repetitions
Seated Hip Abduction Hips & Glute strengthening exercise
Aids standing & walking ability
Equipment Required: Chair & band
Description: Sit in chair and wrap band around thighs as
advised. Slowly push hips out. Hold for 2-3 seconds and
relax. Repeat
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Seated Hip Adduction Hip Strengthening exercise
Aids balance
Equipment Required: Chair & ball/towel
Description: Hold ball/towel between knees. Slowly
squeeze ball/towel. Hold for 2-3 secs. Relax. Repeat.
12 12
04
07
12
04
07
19
Lower Body EXERCISES
Duration Sets Repetitions
Resistance Band Squats Quad, Glute & Hip strengthening exercise
Aids stair climbing and getting up and down from the floor
Equipment Required: Chair & band
Description: Stand with your feet shoulder width apart.
Securely band under feet. Hold the ends in hands so that it
is on a slight stretch. Keep elbows straight and bend knees
to 90 degrees. Straighten knees and return to the starting
position
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Resistance Band Leg Press Quads and Hamstrings strengthening exercise
Aids stair climbing and getting up and down from the floor
Equipment Required: Chair & band
Description: Sit in chair. Bend one leg to about 90
degrees. Loop elastic around bottom of foot as shown. Hold
elastic in both hands. Push leg down straightening at knee.
Slowly return to start position and repeat
12 12
04
07
12
04
07
20
Lower Body EXERCISES
Duration Sets Repetitions
Standing Side Leg Lift Hips & Glute strengthening exercise
Aids standing & walking ability
Equipment Required: Chair for support
Description: Stand tall with feet shoulder width apart. Lift
leg out to the side slowly return to the start position.
Repeat
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Standing Leg Cross Hip Strengthening exercise
Aids balance
Equipment Required: Chair for support
Description: Stand tall with feet shoulder width apart.
Controlled swing of the leg across the body. Hold for 2-3
seconds. Return to the start. Repeat
12 12
04
07
12
04
07
21
Upper body STRENGTHENING SECTION
The aim of this section is to improve the strength
of the upper body. This is important for performing
tasks that involve lifting and carrying. During this
section you may experience an RPE of between 5
– 9.
Rate of Perceived Exertion Scale
9 Hard
8 Challenging
7
6
Manageable 5
12 12
04
07
12
04
07
22
Upper Body EXERCISES
Duration Sets Repetitions
Bicep Curl Bicep and brachialis strengthening exercise
Aids lifting and carrying ability
Equipment Required: Resistance Band/ Dumbbell
Description: Anchor band under foot. Lift handles to
shoulders, keep elbows tucked in, slowly return to the start
& repeat
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Single/double Front Raise Deltoid strengthening exercise
Aids lifting ability
Equipment Required: Band/dumbbell
Description: Anchor band under foot, Using an overhand
grip. Raise the arms up to shoulder height. Lower in a
controlled manner. Repeat.
12 12
04
07
21
12
04
07
21
23
Upper Body EXERCISES
Duration Sets Repetitions
Bicep Curl Bicep and brachialis strengthening exercise
Aids lifting and carrying ability
Equipment Required: Resistance Band / Dumbbell
Description: Anchor band under foot. Lift to shoulders,
keep elbows tucked in, slowly return to the start & repeat
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Tricep Extensions Deltoid strengthening exercise
Aids lifting ability
Equipment Required: Resistance Band
Description: Position your hands close together and in
front of your chest with your elbows raised out to your
sides. Slowly extended arms out to your sides. Keep the
stretched band at chest level. Hold for 2-3 seconds and
slowly return to start position
12 12
04
07
21
12
04
07
21
24
Upper Body EXERCISES
Duration Sets Repetitions
Upright Row Trapezius and deltoid strengthening exercise
Aids lifting and pulling ability
Equipment Required: Resistance Band/dumbbell
Description: Place band under feet, cross band in front of
body. Lift elbows to shoulder height then lower in a
controlled manner. Repeat
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Side Raise Shoulder strengthening exercise
Aids lifting ability
Equipment Required: Band/dumbbell
Description: Place band under foot. With a slight bend in
the elbow, raise your arms out to the side to just below
shoulder height then slowly lower. Repeat.
12 12
04
07
21
12
04
07
21
25
Upper Body EXERCISES
Duration Sets Repetitions
Overhead Tricep Extensions Triceps strengthening exercise.
Aids pushing and pulling movements
Equipment Required: Resistance Band
Description: Stand half way on the band with one handle
on the floor. Raise one arm above the head. Bend the
elbow in a slow and controlled manner lowering the hand
behind the head, then raise back up again.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Tricep Kickbacks Triceps strengthening exercise.
Aids pushing and pulling movements
Equipment Required: Resistance Band
Description: Stand on band. Bend slightly forward from
the hips. Raise elbows up holding the handles. Extend the
arms backwards and slowly lower
12 12
04
07
21
12
04
07
21
26
Upper Body EXERCISES
Duration Sets Repetitions
Chair Dips Triceps strengthening exercise.
Aids pushing and pulling movements
Equipment Required: Chair
Description: Sit on edge of chair with grip next to your
hips. Push hips forwards past the edge of the chair
supporting your weight through your arms. Slowly bend at
the elbow to 90 degrees and then push back up again
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Wall Press Chest strengthening exercise.
Aids pushing and upper body strength
Equipment Required: Wall
Description: Stand at an arms length from wall, place
hands on wall shoulder width apart. Bend your elbows and
slowly lower your chest to the wall. Keep your hips and
shoulders level. Push back to standing. Repeat
12 12
04
07
21
12
04
07
21
27
Upper Body EXERCISES
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Seated Row Back strengthening exercise
Aids pulling and lifting movements
Equipment Required: Chair/resistance band
Description: Wrap band around the table leg. Sitting on the
front third of the chair, pull the band back towards you,
squeezing the shoulder blades together. Slowly return to the
start.
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Banded Chest Press Chest strengthening exercise.
Aids pushing and upper body strength
Equipment Required: Resistance Band
Description: Wrap band around table leg. Facing away
grasp band in each hand. With bent elbows push the band
forwards at chest height then slowly return to the start
position.
12 12
04
07
21
12
04
07
21
28
Rate of Perceived Exertion Scale
7 Challenging
6
Manageable 5
4
Core STRENGTH SECTION
12 12
04
07
21
12
04
07
21 The aim of this section is to improve the strength
of your abdominal area and your lower back, Your
Core. This is important as your Core stabalises
your body and provides your with solid balance.
Having strong core can help prevent falls and
support your body. During the section you may
experience a RPE of 4-7
29
Core STRENGENING EXERCISES
Duration Sets Repetitions
Glute Bridge Glute Strengthening Exercise
Hip & Core
Equipment Required: Perform on the bed
Description: Lying down with knees bent and feet flat on
the floor. Lift your hips up, squeeze the bum muscles. Keep
the shoulders, head & neck in contact with the surface &
hold for a few seconds before lowering.
Rate of Perceived Exertion Log
Notes
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Lying Side Leg Lift Hips & Glute strengthening exercise
Aids standing & walking ability
Equipment Required: Pillow for support
Description: Lie on one side. Raise opposite leg from the
hip keeping the toes pointing forward. Slowly lower. Repeat
12 12
04
07
21
28
12
04
07
21
28
30
Core STRENGENING EXERCISES
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Supermans Core Strengthening Exercise
Aids balance & Coordination
Equipment Required: Towel beneath knee
Description: On all fours, hand beneath shoulder, knee
below hip. Extend opposite arm & leg out straight. Hold
then return to the start. Alternate. Keep your head, neck,
shoulders & hips
in line
Duration Sets Repetitions
Rate of Perceived Exertion Log
Notes
Single Leg Glute Bridge March Glute Strengthening Exercise
Hip & Core Stability
Equipment Required: Perform on the bed
Description: Lying down with your knees bent and feet flat
on the floor. Lift your hips up, squeeze the bum muscles, lift
one leg bringing your knee towards the head. Keep the
shoulders head and neck still.
12 12
04
07
21
28
05
Within this section you will prepare your body for the
exercises to follow. This will include a gentle pulse
raiser and some mobilisation exercises to take you
through the range of motions that you will experience.
During this section you should experience an RPE of
1-4. If not, please tell your specialist.
Cool Down Relaxation and flexibility After you have cooled down, perform the following
stretches holding each stretch for 12-15 seconds
Duration Sets Repetitions
Slow Marching Cardiovascular Exercise
Improves health of heart & lungs
Equipment Required: Chair
Description: Standing tall or sitting on a chair slowly lift
legs in a marching fashion allowing the body to slowly cool
down.
Rate of Perceived Exertion Log
Notes
04 04
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