5 Gentle Exercises to Improve Mobility After a Stroke

Recovering mobility after a stroke can be challenging, but gentle exercises can make a significant difference in regaining strength, balance, and independence. At Ability Support and Education, we specialise in helping individuals improve their mobility safely and effectively. Here are five gentle exercises that can help stroke survivors rebuild movement and confidence.

1. Seated Leg Lifts

Purpose: Strengthen thigh and hip muscles to support walking and balance.How to do it:

1. Sit upright in a sturdy chair with both feet flat on the floor.
2. Slowly lift one leg straight out in front of you, hold for 2–3 seconds, then lower it.
3. Repeat 10–15 times per leg.

Tips:

• Keep your back straight and avoid leaning forward.
• Move slowly to avoid strain.
• Use ankle weights as strength improves (optional).

2. Ankle Circles

Purpose: Improve ankle mobility, circulation, and stability.How to do it:

1. Sit on a chair with feet off the ground.
2. Rotate one ankle clockwise 10 times, then counterclockwise 10 times.
3. Repeat with the other ankle.

Tips:

• Perform slowly to control movement.
• Keep knees steady to avoid unnecessary strain.

3. Arm Raises with Support

Purpose: Increase shoulder flexibility and upper body strength.How to do it:

1. Sit or stand with arms by your sides.
2. Slowly raise both arms forward and up to shoulder height.
3. Lower them slowly back down.
4. Repeat 10 times.

Tips:

• Use a light resistance band or small weights if comfortable.
• Move within a pain-free range.
• Focus on controlled breathing.

4. Heel-to-Toe Rocking

Purpose: Improve balance and weight distribution, important for walking safely.How to do it:

1. Sit on a sturdy chair with feet flat on the floor.
2. Lift your heels while keeping toes on the ground, then lower heels and lift toes.
3. Repeat 10–15 times.

Tips:

• Engage your core muscles for stability.
• Start with a few repetitions and gradually increase.

5. Gentle Side Leg Lifts

Purpose: Strengthen hip abductors, improving lateral stability and mobility.How to do it:

1. Stand behind a sturdy chair for support.
2. Lift one leg out to the side slowly, keeping your torso straight.
3. Hold for 2–3 seconds, then lower.
4. Repeat 10 times per leg.

Tips:

• Keep movements slow and controlled.
• Focus on balance and posture.
• Use a wall for extra support if needed.

Additional Tips for Stroke Recovery

• Start slow: Begin with fewer repetitions and gradually increase as strength and confidence improve.
• Stay consistent: Regular practice is key to regaining mobility.
• Listen to your body: Avoid pain or discomfort and consult a physiotherapist for personalised guidance.
• Combine with other therapies: Occupational therapy, speech therapy, and balance training can complement these exercises.
• Hydration and nutrition: Proper diet and hydration support overall recovery.

Finally...

Regaining mobility after a stroke takes time, patience, and consistent practice. These five gentle exercises are a safe way to start rebuilding strength, flexibility, and balance. At Ability Support and Education, we provide tailored exercise programs and professional support to help stroke survivors improve independence, confidence, and quality of life. 

Remember: Always consult your healthcare provider before starting any new exercise program after a stroke.