Speaker 1: Exercise can help you
stay fit and healthy.
But after an injury or illness
the person you're caring for may
have a hard time with a normal
exercise plan.
In this video we'll review some
common range of motion exercises
and show you how you can help.
Let's try it!
You'll need a range of motion
exercise plan to get started.
The plan is usually made by a
physiotherapist to meet the
needs and abilities of the
person you're caring for.
If suggested have equipment
close by and ready to use such
as a towel elastic resistance
bands weights or canned food or
a pedal exerciser.
Start by sitting facing them
make sure they're able to sit
with their back against their
chair and their feet flat on the
floor.
Count the repetitions out loud
that the physiotherapist
recommended and do the movement
yourself so that they can follow
along.
Slowly flex your neck forward
and tuck your chin then extend
your head backwards.
Side bend your head keeping your
eyes forward then repeat in the
other direction.
Roll your shoulders back then
reach one arm at a time
overhead.
Relax your arms then reach back
on each side.
Then reach across your body.
Bend and straighten each of your
elbows then turn your hand palm
up then palm down.
Move each hand in a circle open
and close your hand into a fist.
If you have a portable pedal
exerciser you can place this on
the table and have them do arm
cycles as well.
Make sure they're keeping their
head high their back and next
straight and encourage them to
tighten their stomach muscles.
Remind them to breathe and not
hold their breath.
They should be able to carry on
a conversation while exercising.
If they're having a hard time
following along try playing
music and working to the beat.
If they have a hard time seeing
try wearing brightly colored
socks or shoes to make it easier
for them to see your feet.
Flex your feet up towards your
head one at a time.
Then stretch them down and point
your toes.
Have them scrunch up a towel
with their toes and pull it
towards them.
Then sweep the towel to the left
and right.
if they're able to do 15
repetitions without any problems
try adding a weight to the towel
or for other exercises have them
hold weights or some canned
food.
Next have them standing at the
kitchen counter and with your
hand on their back to keep them
steady have them raise up onto
their toes and then back down.
Next slowly lift one leg and
balance for a few seconds Switch
legs and repeat.
Give them plenty of time to
complete their exercises.
With them lying on their bed
have them bend their knees so
their feet are flat on the bed
and then instruct them to raise
their hips and hold and then lay
down again.
Always keep your instruction
clear and concise.
Then have them raise their leg
hold it and put their leg down
again.
Repeat on the opposite side.
You might need to add in some
exercises using resistance
exercise elastic bands.
With the band looped around
their ankles have them do leg
races on each side.
Move the elastic band to their
knees and have them spread their
knees out to the side and then
back in.
There may also be times when the
person you're caring for needs
to have you move them completely
to do an exercise.
If you need to do this the
physiotherapist will teach you
how to do the exercises properly
and with confidence.
Helping make sure the person
you're caring for completes
their exercises will help
maintain or improve muscle tone
strength and flexibility.
This helps them stay as
independent as possible with
their daily activities.
Speaker 2: For more videos to
help support caregivers visit
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caregiver knowledge and skills.