Fitness Programmes for Persons with Disabilities

Introduction Benefits of Exercise Points to Note During Exercise A Guide to Exercise Warm-up Exercise (Stretching Exercise) Muscle Strengthening Cardiorespiratory Endurance Exercise Cool-down Exercise Fitness Programme for Persons with Disabilities Virtual Class for Fitness Exercise for Persons with Disabilities Download Pamphlet of Fitness Exercise for Persons with Disabilities

Make sure your body is warm enough before stretching.

(A) Warm-up Exercises (Stretching Exercises) - about 5 to l0 minutes 

Practise 2 - 4 times for each movement. Hold for about 10 - 30 seconds each time and do not overstretch.
I. Head & Neck
1. Look forward, turn your head to the right slowly, and then to the left.	2. Look forward, stretch your neck toward the right slowly, and then toward the left.	3. Look forward, lower your head slowly and return.
II. Upper Limbs
4. Lift shoulders, lower them, then bring them forward and backward.	5. Raise your right arm and rest it on your left shoulder. Pull your right elbow toward the body with your left hand until you feel a tight stretch in the right shoulder. Repeat with the left arm.	6. Put a bent right arm behind your head, gently pull your right elbow to the left with your left hand. Repeat with the left arm.
7. Interlock your fingers behind the neck. Move your elbows out sideways slowly until they are in line with the shoulders.

III. Trunk
8. Place your arms at the side, slowly bend the body to the right, then bend to the left.	9. Cross your arms in front of the chest. Turn the body to the right slowly and hold. Then turn to the left and hold.
10. Lie on the back with knees bent, swing both legs to the right and hold, then swing them to the left and hold.

IV. Lower Limbs
	or
11. Hold the back of a chair firmly with both hands, put one leg forward and bend at the knee. Straighten the other leg and hold. Repeat with the other leg.		Hold the edge of a chair firmly with both hands, stretch out one leg with toes pointing up and hold. Repeat with the other leg.
	or
12. Hold the back of a chair firmly with both hands, bend one leg toward the side, straighten the other leg and hold. Repeat with the other leg.		Sit on a chair, put your right ankle horizontally on your left thigh. Slowly push your right leg downward with both hands and hold. Repeat with the other leg.

13. Lie on the back with knees bent, put your arms around the left thigh. Slowly straighten your left leg and pull toward the face, until you feel a slight stretch in the leg and hold. Repeat with the right leg.

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