A Human Web
Join

Strength at home

Home exercises after a stroke: bed, chair and standing

This is for after your rehabilitation team has cleared you to exercise. Do only the moves that are safe for you, hold a chair or counter whenever you stand, and keep your walking aid close. Short bursts count: you can split this into two or three sessions across the day. The order and doses are our editorial suggestion, based on the Stroke Association's ideas for moving more at home.

20 minBeginner12 movesA bench or box · Something with weight · A wall · Cardio machineHip flexors · Quads · Glutes · Chest · Triceps · Calves
Follow along: a timer, a cue and the next move, one step at a time.

On the bed (about 3 minutes)

  1. Hip Windshield Wipers10 slow rolls
    Beginner · 3D demoKnees bent, with your feet and knees together: roll your knees gently from side to side, keeping it smallHarder: 90/90 hip lift-off
  2. Supine heel slide10 each leg
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoBend and straighten your leg along the bedHarder: Hip Windshield Wipers

In a chair (about 4 minutes)

  1. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoMarch your feet; you can do this while watching TVHarder: Standing march
  2. Seated knee extension (chair)8 to 10 each leg
    Beginner · Quads · 3D demoStraighten one leg, then lower it slowlyEasier: Quad set (static quads)Harder: Leg extension
  3. Sit to stand from a chair5 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoLook straight ahead, feet slightly apart; stand up slowly, then sit down slowly. Push on your thighs if you need toHarder: Bodyweight squat

Standing at the chair (about 6 minutes)

2 rounds · Rest 1 min sitting between rounds

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoLift each knee in turn, holding the chair backHarder: Standing band hip flexion
  2. Wall push-up8 to 10
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you push awayHarder: Push-up
  3. Slow calf raise8 to 10
    Beginner · Calves · 3D demoBoth hands on the chair if you need themEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  4. Semi-tandem stance3 holds of 10 s each side
    Beginner · Calves, Hip abductors · 3D demoOne hand on the counterHarder: Tandem stance and heel-to-toe walk

Walk (about 5 minutes)

  1. Treadmill walking5 min
    Beginner · Quads, Calves, Glutes · 3D demoIndoors or out, at a pace where you can still talk. Use your walking aid, and build up to 10 minutes over timeHarder: Treadmill jogging

Cool-down (about 2 minutes)

  1. Wall calf stretch (gastrocnemius)30 s each leg
    Beginner · Calves · 3D demoHolding the wallEasier: Seated calf stretch with a towelHarder: Contract-relax hamstring stretch (PNF)
  2. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSitting downEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Tips

  • Start with one round of the standing block, and add the second when it feels comfortable.
  • Do the arm and hand exercises your therapist gave you as well. Support your weaker arm, and stop any move that hurts your shoulder.
  • Breathe out as you push or stand up, and don't hold your breath.
  • Plan rests, and build up gradually to avoid making fatigue worse. If you're more tired the next day, do less next time rather than stopping.
  • If your blood pressure is very high, speak to your doctor before you start. With atrial fibrillation or diabetes, check with your GP first.
  • Sore muscles are normal when you start, but stop and check with your therapist or GP if you get a sharp pain.
  • Call 999 for face weakness, arm weakness or speech problems, even if they go away: FAST.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the home exercises after a stroke: bed, chair and standing take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A wall, Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.