3M2H-PARP guidance for resistance, flexibility and balance
| Resistance activities—start with one set of 10–15 repetitions | |
| Shoulders | P0: lateral arm raises P1: lateral arm raises with banding P2: lateral arm raises with free weights |
| Biceps | P0: arm curls with light or no weights P1: arm curls with banding P2: arm curls with free weights |
| Triceps | P0: seated triceps extension with banding P1: overhead triceps extension with banding P2: overhead triceps extension with free weights |
| Quadriceps | P0: seated leg extensions P1: seated leg extensions with banding P2: seated leg extensions with banding (higher resistances) |
| Lower leg | P0: seated calf raises P1: standing calf raises P2: standing calf raises with banding |
| Multijoint | P0: chair sit to stand P1: wall squat P2: squat with hand-held free weights |
| Flexibility: one set of three repetitions | |
| P0 | Simple range of motions for shoulders, elbows, lower back and knees to static stretches that can be performed seated in a chair (eg, chair sit and reach, lateral side bends, chest stretch) |
| P1 | Standing static stretches (eg, toe touch, calf stretch, shoulder stretch, triceps stretch, chest stretch) |
| P2 | Floor and standing stretches (eg, hurdler’s stretch, calf stretch, wrist stretch, shoulder and chest stretch) |
| Balance: one set of three repetitions | |
| P0 | Single leg raises with assistance of a chair |
| P1 | Single leg raises with assistance of a chair and eyes are closed |
| P2 | Dynamic balance: walking in a straight line with a narrow gait |
3M2H-PARP, modular multimodal hospital-home chain physical activity rehabilitation programme; P0, introduction level; P1, progression level 1; P2, progression level 2.