A selection of 5 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Movement options to discuss with your cancer care team and adapt to your treatment, recovery and symptoms today. They do not replace rehabilitation or individual guidance.
Before you begin. First review restrictions related to surgery, bone involvement, a catheter, anaemia, infection risk, neuropathy or lymphoedema. These exercise cards do not cover bone metastases or postoperative recovery without a specific assessment.
Effort. Start with a few minutes or a short set and rest as needed. Keep conversation comfortable; the dose is an adjustable example, not a compulsory target.
When to stop. Do not start with a fever, infection or a significant worsening of your condition. Stop for dizziness, new pain, swelling, blurred vision or unusual breathlessness, and contact your team. Chest pain, fainting or severe breathing difficulty require urgent attention.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
These movements are already part of the workout. Do them in their scheduled place rather than repeating them as extra work.
1 × 5 repetitions per side
Sit on a firm chair and slightly extend one leg with its foot off the floor. Draw your toes towards you without moving your knee. Gently point them away and repeat with the other ankle.
What you train: Moves the ankle up and down without bodyweight loading.
Watch video See its place in the workout1 × 5 repetitions per side
What it trainsMoves the ankle up and down without bodyweight loading.
Sit with one leg slightly extended and your foot off the floor. Point your toes towards you, then gently away. Switch sides.
Technique cueMove only the ankle within a comfortable range.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
1 × 5 repetitions
What it trainsWorks the legs and glutes for controlled standing and sitting.
Sit on a sturdy chair without wheels, with your feet on the floor. Lean forwards slightly from the hips, stand up and slowly sit back down.
Technique cueFix the chair against a wall and keep feet grounded.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
1 × 5 repetitions
What it trainsWorks the calves and ankle control when rising and lowering.
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueRise vertically without swaying forward.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
1 × 5 repetitions per side
What it trainsWorks the outer hip and pelvic control with support.
Hold a fixed support and lift one leg a little to the side without leaning your torso. Lower slowly and complete both sides.
Technique cuePoint your toes forward and use a small range.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
1 × 5 repetitions
What it trainsWorks the shin muscles that help lift your toes.
With a fixed support within reach and both heels on the floor, lift the front of your feet. Lower your toes slowly and repeat.
Technique cueUse a small range without shifting your body back.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Additional exercise
1 × 5
What it trainsPractises moving and coordinating the legs while seated.
Sit upright on a sturdy chair. Raise one knee a few centimetres and put your foot down again. Alternate legs at a comfortable pace. Keep the pace easy, with rests as needed; do not lift your knees as high as possible.
Technique cueHold the seat edges if needed to keep your trunk still.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Additional exercise
1 × 5
What it trainsMobilises the shoulders and upper back without load.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueRelax your neck and breathe during the movement.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Additional exercise
1 × 5
What it trainsWorks the quadriceps, the front thigh muscle that straightens the knee.
Sit with your back upright and feet on the floor. Slowly straighten one knee through a comfortable range and lower your foot without letting it drop. Alternate sides.
Technique cueKeep your thigh supported and trunk still.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Additional exercise
1 × 5
What it trainsWorks chest, triceps and shoulders with wall support.
Place your hands at chest height. Bend your elbows to move towards the wall, then push back to the start.
Technique cueMove your body as one unit rather than just your head.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Finish with a quiet rest. Note how you felt during and after the session; discuss it with your professional before increasing the amount. Time is a guide and includes rests.
Agree adaptations individually. Do not stack sessions to compensate for a missed day.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
A selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair
View full workoutA selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair; Wall; Fixed support
View full workoutA selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentStable chair
View full workout
