10 Minute Full-Body Rehab Workout For Stroke Survivors

Hi guys, my name is Anthony Bryan and I'm a personal trainer of a hemiplegia. In today's video, we're going to be doing a 10-minute full-body rehab workout for stroke survivors, working on every single part of the body. Every muscle in the body is going to be engaged. We're going to be doing 10 exercises, one minute per exercise. Now, I want you to do the exercises along with me as best as you can. With that being said, let's go straight into our very first workout. So our first exercise is going to be high knee marching. So I want you to lift those knees nice and high. Get those knees above that belly button height, up as high as you can. Let's get ready for one minute. We're going to do it in 3, 2, 1. Lift those knees nice and high, 1, 2. Now, really focus on lifting that weaker leg up as high as you can. Marching on the spot. Now, you might want to bring those arms into play as well, so it's like a march. And if you sit nice and tall, you are engaging that core. Keep marching those legs. Now, if that's too easy, put a bit of speed and drive into that march. Bring those arms back at the same time. Keep marching. We have 30 seconds to go. Nice and tall. Keep it going. Do not let the knees drop any lower. I really want those knees up nice and high. Higher the better. It's going to get those hip flexors working. And those hip flexors are the muscles that help us with our walking and mobility in every day. Keep it going. We have 10 more seconds. 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Next, we're going to use those upper body muscles in this exercise. We're going to punch the arms. 1, 2, 1, 2. Really focus on punching that weaker arm. One minute. Let's get ready. 3, 2, 1. Let's go. So punch those arms. 1, 2, 1, 2, 1, 2. Punch, punch, punch. 1, 2, 1, 2. Now, if you want to make it harder, 1, 2, 1, 2, 1, 2, 1, 2. Or just keep it at a steady pace. It's up to you. As long as you are getting those arms going, especially that weaker arm. Punch those arms. You might be feeling a bit warmer now. Maybe a bit of sweat building up. That's a good thing. It means you're working hard. Good. Keep punching those arms. We're into the last 25 seconds. Punch, punch, punch. Put a bit of power in those punches now. Punch a bit harder. Last 15 seconds. Keep it going. Punch those arms. Good. 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Now we're going to put the two together. So we're going to make it a little bit more challenging and make that brain think and work about coordination. So you're going to punch those arms. But at the same time, you're going to march those legs. But it's going to be opposite arm, opposite leg. So punch and march. Punch and march. Punch and march. Punch and march. Now it's going to get that coordination working. It's going to get that core working, legs working and arms working all at the same time. Let's get ready. 3, 2, 1. Let's go. So punch and march. Punch and march. Opposite arm, opposite leg. Opposite arm, opposite leg. Now this is really getting your brain thinking and working because not only has it got to move the legs, it's got to move the arms at the same time. And then it's got to do opposite arm to opposite leg. Instead of just thinking about one thing at once, it's got to think about multiple things. Now if this is too easy for you, I want you to speed up your march and keep the arms up the speed of your legs. Punch, march. Punch, march. Punch, march. Keep it going. So we've got arms working, legs working, core working and brain working. Last 12 seconds. Keep it going. Lift those knees, punch those arms at the same time. 4, 3, 2, 1. Relax. Good. Next we're going to work on those quad muscles, the big powerhouses of the legs. So sit back in your chair nice and tall. Straighten one leg up, then down. Straighten the other leg up and down. So it's kick, kick, kick. Now really focus on kicking up that weaker leg. Let's get ready. 3, 2, 1. Kick up, kick, kick, kick. If you can, try and keep the legs straight so that your toes are facing the ceiling. That means those quad muscles are getting that full range of movement and firing all the way up. Kick those legs up. Nice and strong. 30 seconds to go. Keep it going. Up, up, up, up. Kick, kick, kick. Now you might feel those quads really working, those hip flexors working, and those legs getting heavier. That's just the fatigue kicking in. I really want you to kick that heel up as high as you can away from the ground, especially that weaker leg. 5, 4, 3, 2, 1. Relax. Next, bicep curls. So two options. Both arms by your sides individually. Curl them up nice and high and down, up and down. If you need some assistance, so hands clasped together and curl up together so that you're assisting that weaker side. Stretch it down, pull it up. Stretch it down, pull it up, or do it individually. Up to you. I'm going to do it for a minute. Get ready. 3, 2, 1. Let's go. So hands by your side. Sit tall. Curl in, down, up, down, up, down, up, down. Keep going. 1, 2. Want to make it harder? 1, 2. Really get that weaker arm up. 1, 2. Keep going. 1, 2, 1, 2, 1, 2. 30 seconds. Now you might find the more bicep curls you do, the more you struggle that weaker side as it starts to fatigue. Really think about it and really squeeze those arms in. Working those biceps. Keep going, last 15 seconds. 1, 2. Keep going. 1, 10 seconds. 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Now we're going to make it more challenging. We're going to combine the two together. Don't hate me too much. This is a challenging one. So we're going to do the biceps while kicking those legs left and right at the same time. So now your brain's got to think about moving the arms and then moving each leg individually up at the same time. So it's a brain workout, arm workout, leg workout all at once. Get ready. 3, 2, 1. So arms by your side, curl them up. Right leg kick, left leg kick, right leg kick, left leg kick. Bicep curl and kick, curl and kick, curl and kick, curl and kick. Now make sure you are still curling that weaker arm up and you are kicking that weaker leg up nice and high. 1, 2. Now your core is working. Your arms are working. Your legs are working. Your brain is working. Keep it going. You might feel some sweat building up. We're actually working really hard now. 20 seconds all the way up. Kick those legs nice and high. I still want those toes to try and face the ceiling. 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Next we're going to work on those shoulders. So arms out wide. We're going to go circles going forward for 30 seconds and then backwards for 30 seconds. Make sure you're getting this weaker arm up away from the body as best as you can. Not down here, up nice and high. Get ready. 3, 2, 1. Arms away from the body. I'm going to go circles going forward. Now my weak arm doesn't move as good as my right arm. As long as I'm getting those circle movements in, I'm engaging those shoulders. Engaging those shoulder muscles. So get those circles going round and round. Sit tall. You might feel a burn kicking into the outside of those shoulders. Those are the muscles we're targeting. So if you're feeling that burn, good. It means those muscles are working. Now let's go backwards. Keep those arms up nice and high away from the body and change direction going backwards. Feel those backburns starting to kick into those shoulders. Keep those arms up nice and high and really focus on getting those circles all the way round. Good, keep it going. Round. 7 seconds left. Do not drop those arms yet. 5, 4, 3, 2, 1. Relax. Good. Now we've got another shoulder exercise but I'm combining it with another exercise at the same time. So it's a double exercise in one. Making that brain work as well as that body. So we're going to go into arms out. Hold those arms out. Literally holding them there and you're going to hold them there and don't let them drop but you're going to march the legs at the same time. It's going to be a one minute hold. Do not drop those arms. They're going to get heavier and heavier. Do not drop those arms. Ready? 3, 2, 1. Hold those arms up. Out nice and wide and march those legs. So shoulders are holding your arms up. Cores keeping you nice and tall. Lower core and hip flexors are lifting those knees and your brains thinking about holding the arms up while moving the legs at the same time. Good. Make sure that weaker arm is up by the shoulder height and not dropped down too low. Keep it up. Hold it strong. I'm going to make it harder. March those legs with a bit more speed. Now those shoulders should be burning now. Those arms are going to get heavier and heavier. We're just over halfway. We have 20 seconds left to go. Keep those arms up. Do not drop those arms. Keep lifting those knees. We have last 10 seconds. Do not drop now. Keep those arms up. Feel that burn. Breathe through it. 5, 4, 3, 2, 1. Relax. Good. Next, we're going to do some core exercise. Working the side of your core muscles, your obliques. So hands by your side. I want you to lean down and touch the ground to the right. And lean down and touch the ground to the left. Now, if you can't touch the ground, I want you to get as low as you can. I want you to feel a stretch here and then stretch here. These are the muscles we're targeting. Get ready. 3, 2, 1. Hands by your side. Lean down. Touch the ground. Lean down. Touch the ground. As you lean, you should feel a stretch here. These are your oblique muscles. And they pull you back to the middle. So the reason you don't fall off your chair when you lean to the sides because these muscles kick in. And then they pull you back to the middle. So the lower you go, the more these muscles are working. Get nice and low from side to side. Really lean into it. Now, these muscles are key muscles for balance. So the stronger these muscles, the better your balance. They hold you in place. They stop you from falling over. So the last 10 seconds. 7, 6, 5, 4, 3, 2, 1. Relax. Next, arms across your chest. We're going to push up. And we're going to come down slowly. 3, 2, 1. For one minute. If you need assistance, put your hands on the knees and push up that way. If not, arms across your chest. Let's get ready. Last and final exercise. Get ready. 3, 2, 1. Arms across your chest. Push up. Come down. 3, 2, 1. Push. 3, 2, 1. Push. 3, 2, 1. Push. 3, 2, 1. Push. 3, 2, 1. Push. Keep going. 30 seconds. 3, 2, 1. Really control it. Push. 3, 2, 1. Push. 3, 2, 1. 15 seconds. Push. 3, 2, 1. Push. 6, 5, 4, 3, 2, 1. Relax. Well done, guys. That is our 10-minute full body rehab workout for stroke survivors. Let me know in the comments whether you enjoyed that workout. If you enjoyed it, give it a big thumbs up and subscribe because I'll see you in the next workout coming up soon. See you soon.