Walking warm-up exercises
Use the back of a chair for support and stand up tall. Lift heels off the floor and rise up on toes of both feet. Slowly lower heels to floor. Repeat 10 times.
Use a chair for balance. Bend your right leg and step back with the left pushing the heel towards the floor, keeping the knee straight. Feel the stretch in the calf; hold for 20 seconds. Repeat 2 to 3 times then swap legs.
Sit in a chair with upright posture and back of knees against the chair. Raise right foot in front of you until your knee is as straight as possible, keeping your thigh on the chair. Hold, then slowly lower your leg. Repeat with your left leg.
Place both hands on the front of your right knee and raise the knee as close to your chest as possible. Hold the position for a few seconds, then lower your knee. Repeat 5 times with each knee.
Arm swing and trunk rotations
With arms at side and keeping torso straight, swing arms back and forth, crossing in front of body. Repeat 8 times. With hand on hips, knees slightly bent and feet firmly on ground, turn from side to side. Repeat 8 times.
If you have had a previous injury, are currently injured or are unsure of how to undertake these stretches safely, please check these stretches with your doctor, other qualified health professional or specialist. Do not stretch to the point of pain. Stretches should be gentle and slow, never bouncy.