Benji’s Daily Stretching, Fitness, and Pilates Routine: Building Strength, Balance, and Independence

Building strength, confidence, and smiles!

Stretching Routine:

Shoulder Stretch

• Have Benji stand with his feet shoulder-width apart.

• Assist him in extending his right/left arm straight out in front of him.

• Use alternate hand to encourage Benji to hold arm in place.

• Hold for 10–20 seconds for each arm.

Hamstring Stretch

• Have Benji sit on the floor with legs straight out in front.

• Encourage him to touch his toes and hold.

• If difficult, place an object in front as a target.

• Hold for 10–20 seconds.

Quad Stretch (Assisted)

• Have Benji lay flat on the floor (mat) and bend knees towards chest.

Laying Calf Stretch

• Have Benji lay flat on the floor.

• Gently assist him in pushing his feet towards his body.

• Hold for 10–20 seconds, 3 sets.

Side Steps

• Attach resistance band above Benji’s knees.

• Stand behind him and sidestep toward the target.

Workout Routine:

Treadmill

• Start with slow walk for 5 minutes to warm up.

• Increase to a comfortable walking pace.

• Stand behind Benji, gently holding his hips.

• Be aware of the emergency stop rope.

Clam Exercise

• Strengthens hips and glutes.

• Benji lays on his side, knees bent and stacked, feet together.

• Option to add TheraBand around knees.

• Lift knee slowly, hold a few seconds.

• Complete 3 sets of 5–10 reps.

Step-Ups

• Use 1–3 boards in a row.

• Encourage alternating feet.

• Option to add weighted wristbands.

Stairs / Alignment

• Stand tall, feet hip-width apart.

• Ensure feet are parallel and facing forward.

• Guide feet to target correct muscle groups.

Squats

• Stand in front to support balance and stability.

• Hold knees apart, bend knees to sit-like position.

• Ensure knees align with toes.

• Complete 3 sets of 5 squats.

Bosu Ball

• Improves balance, stability, and core strength.

• Hold hands initially, feet shoulder-width apart.

• Progress to assisted squats and weights.

Rotation Exercises:

Medicine Ball Twists

• Stand in front, hand Benji a 5–10 lb ball.

• Alternate moving left and right, upper body rotation.

• Assist returning to center.

Standing Trunk Rotation

• Use squidges on window.

• Hold hips for alignment, encourage upper body rotation.

Seated Russian Twists

• Performed sitting on chair, Pilates ball, or floor.

• Hand object, rotate upper body left/right while seated.

Pilates Routine:

Seated Toe Tap

• Sit on Pilates ball, feet flat.

• Lift alternating feet, tap target.

• Count aloud, 3 sets of 20.

Roll Out

• Sit upright on ball.

• Use medicine ball for difficulty.

• Roll out and hold 3–5 seconds.

Weight Lifting

• Sit on ball, feet flat.

• Pass weight to support worker as instructed.

At the Gym:

Seated Leg Press

• Seat adjusted for comfort, knees at 90°.

• Back flat against backrest, feet shoulder-width apart.

• Push against footplate to straighten legs, avoid hyperextension.

Leg Extension

• Back aligned with backrest, hands on bars.

• Slowly extend legs to meet hand, support control.

Seated Leg Curl

• Pull back instead of extending.

• Provide verbal cues for target location.

Hip Abductor

• Focus on hips/outer thighs.

• Push against resistance to open legs.

Pectoral Fly

• Back pressed, feet flat.

• Push handles together in front of chest, assist if needed.

• Slowly return to starting position, repeat 10 times.

Chest Press / Shoulder Press / Pull Down

• Focus on one arm at a time for accuracy.

• Support wrists to prevent collapsing.

• Elbows slightly bent, extend arm fully.