1. Shoulder Roll

4 on each side. Rotate shoulders in a forward direction making big circles with them and then rotate them backwards. Keep your back straight and breathing normal.

4 on each side. Stretch out to the side, reaching down with one arm and reaching over your head with the other. You will feel a stretch down the elevated arm.

3. Knee Push Away

4 on each side. Lifting one knee up and extending the knee slow and controlled. Focusing on stretching the leg out.

4. Chair Pull with Rotation

4 on each side. Hold the side of the chair with one arm, and rotate around with your whole torso as far as feels comfortable.

1. Diagonal Toe Tap

8 on each leg. Bringing one knee up towards your body and kicking out diagonally to the opposite side. Placing the toe on the floor and return your foot back to the centre. Alternate this movement on each leg.

2. Knee lifts

8 on each leg. Lift each knee up in turn as high as feels comfortable .

3. Rowing

With feet firmly on the ground. Lean forward from the hips and reach both arms out. 16 times. Bring your body back to the centre and pull your arms in as if you are rowing.

4. Seated Cycle

4 on each leg. Lift one leg up and rotate in a forward circular motion as if cycling with one leg. Try and keep your foot from hitting the floor.

1. Double Reach Through

8 each side. With one hand extended out the other hand will go over and under. Start the movement slow and see if you can speed it up.

2. Knee lift

8 on each leg. Lift each knee up in turn as high as feels comfortable

3. Sit to stand test

Using the sides of your armchair for support. Time how long it takes you to go from seated to standing safely.