As well as the exercises you will learn at MAP, there are some additional online exercise videos you can follow at home.
The series of 8 videos will help you maintain your mobility.
Each weekly session takes around 20 minutes, and you can repeat it over the course of the week.
It is your responsibility to follow the instructions provided in the video.
If you have a lot of pain when you do the exercise, you should stop. Then ask your healthcare provider for advice. You should also get advice if you have pain that is worse than usual the day after you do the exercises.
Preparing to exercise
When you prepare to do the exercises you should:
- wear clothes that are loose and comfortable
- wear flat-soled shoes that are enclosed and supportive
- have a bottle or glass of water handy
- have a towel and study chair without arms with you for the first 2 sessions.
In sessions 3 to 8 you will also need a weight. You can buy dumbells or hand weights at sports or some department stores. Or you can make your own weight using a small backpack or pillowcase filled with a few books or cans of food. Wrap these items in a towel so there are no hard edges sticking out. If you use a pillowcase, make a knot at the top.
Start with around 2 to 3 kg of weight. You can gradually increase the weight each week.
Mobility action programme — home exercise videos
MAP— week 1
MAP — week 2
MAP — week 3
MAP — week 4
MAP — week 5
MAP — week 6
MAP — week 7
MAP — week 8