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:

https://twitter.com/prehab4cancer

https://www.gmactive.co.uk/

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


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. >


(kg)

4

Initial

Date

5

Initial

Date

6

Initial

Date

03


>


(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.


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







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.


Standing Marching Cardiovascular Exercise


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)


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.


8 Challenging

7

6

Manageable 5

4

07

04 04


08








Seated Marching Cardiovascular Exercise



Description: Sitting tall on a sturdy chair, lift the legs in an

alternating fashion for the advised duration.


Notes


Seated Forward Punches Cardiovascular Exercise



Description: Sitting tall on a sturdy chair, punch forward in

an alternating & controlled manner. Avoid overreaching at

the shoulder


Notes

Cardiovascular CONDITIONING

04

07

04

07


09








Side Steps Cardiovascular Exercise



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.


Notes


Standing Marching Cardiovascular Exercise



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)


Notes


04

07

04

07


10



Across body punches Cardiovascular Exercise


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.


Notes



Notes

Forward Punches Cardiovascular Exercise


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








Step Ups Cardiovascular Exercise


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.


Notes


Toe Taps Cardiovascular Exercise


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.


Notes


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.


9 Hard

8 Challenging

7

6

Manageable 5

12

04

07

04

07


Lower Body EXERCISES

13


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.


Notes



Notes

Seated Leg Extension Quad strengthening exercise

Strengthens the knee and aids mobility


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



14


Squats Quad & Glute strengthening exercise


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


Notes

Weight/Band Sets Repetitions


Notes

Seated Leg Extension Quad strengthening exercise


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

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Partial Lunge Quad, Glute & Hip strengthening exercise

Aids stair climbing


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


Notes



Notes

Seated Calf Raise Calf strengthening exercise

Aids walking ability & balance


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



13


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.


Notes



Notes

Calf Raises Calf strengthening exercise


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



16


Lunge Quad, Glute & Hip strengthening exercise

Aids stair climbing and getting up and down from the floor


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.


Notes



Notes

Calf Raise Quad strengthening exercise


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



Seated Hip Abduction Hips & Glute strengthening exercise



Description: Sit in chair. Slowly push hips out. Hold for 2-3

seconds and relax. Repeat


Notes



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

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18



Seated Hip Abduction Hips & Glute strengthening exercise


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


Notes



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

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19



Resistance Band Squats Quad, Glute & Hip strengthening exercise



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


Notes



Notes

Resistance Band Leg Press Quads and Hamstrings strengthening exercise



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



Standing Side Leg Lift Hips & Glute strengthening exercise



Description: Stand tall with feet shoulder width apart. Lift

leg out to the side slowly return to the start position.

Repeat


Notes



Notes

Standing Leg Cross Hip Strengthening exercise

Aids balance


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.


9 Hard

8 Challenging

7

6

Manageable 5

12 12

04

07

12

04

07


22

Upper Body EXERCISES


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


Notes



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



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


Notes



Notes

Tricep Extensions Deltoid strengthening exercise


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



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


Notes



Notes

Side Raise Shoulder strengthening exercise


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



Overhead Tricep Extensions Triceps strengthening exercise.

Aids pushing and pulling movements


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.


Notes



Notes

Tricep Kickbacks Triceps strengthening exercise.



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



Chair Dips Triceps strengthening exercise.



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


Notes



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




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.



Notes

Banded Chest Press Chest strengthening exercise.

Aids pushing and upper body strength


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


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


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.


Notes



Notes

Lying Side Leg Lift Hips & Glute strengthening exercise


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



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



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







Cool Down Relaxation and flexibility After you have cooled down, perform the following

stretches holding each stretch for 12-15 seconds


Slow Marching Cardiovascular Exercise



Description: Standing tall or sitting on a chair slowly lift

legs in a marching fashion allowing the body to slowly cool

down.


Notes

04 04


Contact Us 0161 778 0557

[email protected]

www.gmcancer.org.uk

mailto:[email protected]

http://www.gmcancer.org.uk/

home exercise guide - greater manchester cancer...exercise in the manner that was instructed by your...

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