Recovering from a stroke is one of the most challenging journeys a person can face. But research is clear on one thing — exercise is one of the most powerful tools for stroke rehabilitation. The right exercises, done consistently and with proper guidance, can help rebuild strength, improve balance, restore movement, and increase independence in …
Recovering from a stroke is one of the most challenging journeys a person can face. But research is clear on one thing — exercise is one of the most powerful tools for stroke rehabilitation. The right exercises, done consistently and with proper guidance, can help rebuild strength, improve balance, restore movement, and increase independence in daily life.
At Bayside Mobile Physio, we provide mobile stroke rehabilitation to clients across Sydney — coming directly to your home so you can focus on recovery without the stress of travelling to a clinic. This guide outlines the best exercises for stroke recovery and how physiotherapy can help you get the most out of your rehabilitation.
Why Exercise Is So Important After a Stroke
A stroke occurs when blood supply to part of the brain is interrupted, causing brain cells to die. This can affect movement, strength, coordination, balance, speech, and cognition — depending on which part of the brain is affected.
The brain has a remarkable ability to rewire itself after injury — a process known as neuroplasticity. Exercise is one of the primary drivers of neuroplasticity. Repetitive, task-specific movement helps the brain form new neural pathways to compensate for damaged areas, which is why consistent practice of exercises is so important in the weeks, months, and even years following a stroke.
The key principles of stroke exercise are:
- Repetition — the more you practise a movement, the stronger the neural pathway becomes
- Task specificity — exercises should mimic the real-life movements you want to regain
- Progressive challenge — exercises should gradually increase in difficulty as you improve
- Consistency — regular practice over time produces the best outcomes
Best Exercises for Stroke Recovery
1. Ankle Pumps and Foot Circles
Ankle pumps are often the starting point for stroke survivors who are in the early stages of recovery or have limited mobility. They improve circulation, reduce the risk of blood clots, and begin to reactivate the neural pathways between the brain and the lower limb.
How to do it: Sitting in a chair or lying in bed, slowly pump your foot up and down by flexing and pointing your toes. Then make slow circles with your foot in both directions. Aim for 10 to 15 repetitions on each side.
2. Seated Marching
Seated marching targets hip flexor strength and leg coordination — both essential for walking. It is safe, low-impact, and can be performed from a sturdy chair without assistance.
How to do it: Sit upright in a chair with your feet flat on the floor. Slowly lift one knee up toward your chest, lower it, then repeat on the other side. Alternate legs in a marching rhythm for 10 to 15 repetitions each side.
3. Sit to Stand
Getting up from a chair is one of the most functional movements in daily life — and one of the most important exercises to practise after a stroke. It builds leg strength, improves balance, and directly translates to independence at home.
How to do it: Sit at the edge of a sturdy chair with your feet hip-width apart. Lean forward slightly, push through your feet, and stand up slowly. Lower yourself back down with control. Use armrests for support if needed, and aim to reduce reliance on them over time. Start with 5 to 10 repetitions.
4. Standing Weight Shifts
Many stroke survivors experience weakness or reduced sensation on one side of the body. Standing weight shifts help retrain the brain to accept weight through the affected side and improve balance and confidence on your feet.
How to do it: Stand behind a sturdy chair or at a kitchen bench for support. Slowly shift your weight to one side, hold for 2 to 3 seconds, then shift to the other side. Aim for 10 repetitions each side. Your physiotherapist may progress this to single leg stance as your balance improves.
5. Heel-to-Toe Walking
Also known as tandem walking, this exercise challenges balance and coordination in a safe, controlled way. It helps retrain the neural pathways involved in walking and prepares you for more challenging terrain.
How to do it: Walk in a straight line placing one foot directly in front of the other, heel touching toe with each step. Use a wall for support if needed. Aim for 10 steps forward and 10 steps back. Start slowly and focus on control rather than speed.
6. Arm and Shoulder Exercises
Upper limb weakness and spasticity are common after a stroke. Keeping the affected arm moving is critical — even if you cannot yet control it voluntarily. These exercises help maintain range of motion, reduce spasticity, and encourage motor recovery.
Shoulder rolls: Sitting upright, slowly roll your shoulders forward in a circular motion, then backward. Perform 10 repetitions in each direction.
Assisted arm raises: Using your unaffected arm to support the affected arm, slowly raise both arms together up toward shoulder height and lower back down. Repeat 10 times.
Tabletop arm slides: Sit at a table and place your affected arm on the surface. Use your other hand to slowly slide the affected arm forward and back, or in circular motions, to maintain shoulder mobility.
7. Hand and Finger Exercises
Fine motor recovery in the hand is one of the most challenging aspects of stroke rehabilitation but also one of the most rewarding. Consistent practice of hand exercises can meaningfully improve grip strength, finger coordination, and the ability to perform daily tasks like dressing, eating, and writing.
Finger taps: Touch each finger to your thumb one at a time, working from index finger to little finger and back again. Repeat 10 times on the affected hand.
Grip and release: Squeeze a soft ball or rolled-up towel, hold for 3 seconds, then release. Repeat 10 to 15 times.
Wrist rotations: Rest your forearm on a table with your hand hanging off the edge. Slowly rotate your wrist up and down through its range of motion. Perform 10 repetitions.
8. Core Strengthening
A strong core underpins almost every movement — sitting, standing, walking, and reaching. Core weakness is common after stroke and contributes to poor posture, balance difficulties, and fatigue. Core exercises do not need to be complex to be effective.
Seated trunk rotations: Sit upright in a chair with your arms crossed over your chest. Slowly rotate your upper body to the right, return to centre, then rotate to the left. Perform 10 repetitions each side.
Pelvic tilts: Sitting or lying down, gently tilt your pelvis forward and backward, engaging your abdominal muscles. Perform 10 to 15 slow repetitions.
9. Balance Board and Step Exercises
As recovery progresses, your physiotherapist may introduce more challenging balance exercises such as standing on a balance board, stepping over obstacles, or practising on different surfaces. These exercises prepare you for the unpredictability of real-world environments and reduce the risk of falls.
10. Walking Practice
Walking is ultimately the goal for most stroke survivors — and practising walking regularly is one of the best things you can do. Start with short distances on flat, even surfaces. Focus on posture, foot placement, and a smooth walking pattern rather than speed. Your physiotherapist may recommend a walking aid such as a quad stick or walking frame during the early stages.
How Often Should You Exercise After a Stroke?
Research supports exercising at least 5 days per week in the early stages of stroke recovery. Sessions do not need to be long — even 20 to 30 minutes of targeted exercise each day can produce meaningful improvements over time.
Your physiotherapist will design a home exercise program tailored to your current level of function and your goals. The program will be progressed regularly as you improve, ensuring your exercises remain challenging and effective.
When Should You Start Exercising After a Stroke?
Early mobilisation — getting moving as soon as it is safely possible after a stroke — is strongly supported by clinical evidence. In hospital, your physiotherapist will guide you through early mobility exercises, often beginning within the first 24 to 48 hours after a stroke if your condition is stable.
Once you return home, continuing your rehabilitation with a community physiotherapist is essential. Research shows that stroke survivors who continue active rehabilitation at home make greater functional gains than those who stop therapy after discharge.
How a Mobile Physiotherapist Can Help
Stroke rehabilitation at home has a number of advantages over clinic-based therapy. Your physiotherapist can assess your actual home environment, identify fall hazards, practise movements in the spaces where you actually live — the bedroom, bathroom, kitchen, and garden — and tailor your program to the real challenges you face every day.
At Bayside Mobile Physio, our physiotherapists are experienced in neurological rehabilitation and work with stroke survivors at all stages of recovery — from early post-discharge rehab to long-term maintenance and function.
We work with:
- NDIS participants — plan-managed, self-managed, and agency-managed
- Home Care Package and Support at Home recipients
- DVA card holders
- Private clients
Get Started With Stroke Rehabilitation at Home
If you or a loved one has had a stroke and is looking for physiotherapy at home in Sydney, we would love to help. Our team responds to all enquiries within 2 business hours.
- Phone: 0468 079 075
- Email: [email protected]
You can also visit our Make a Referral page if you are a support coordinator, discharge planner, or health professional looking to refer a client.
Frequently Asked Questions
Can exercise help with stroke-related fatigue?
Yes. While fatigue is one of the most common and debilitating effects of stroke, regular, graded exercise has been shown to reduce fatigue over time. The key is starting at an appropriate intensity and progressing gradually — which is exactly what a physiotherapist will guide you through.
Is it too late to start exercising years after a stroke?
No. Neuroplasticity does not stop after the first few months of recovery. Research shows that stroke survivors can continue to make meaningful improvements in function years after their stroke with consistent, targeted exercise. It is never too late to start.
What if my affected arm or leg is completely paralysed?
Even with complete paralysis, exercise is still important. Passive range of motion exercises — where the physiotherapist or carer moves the limb — help maintain joint health, reduce spasticity, and preserve the potential for future recovery. Mental imagery and mirror therapy are also techniques used to stimulate neural recovery in paralysed limbs.
How do I know which exercises are right for me?
The right exercises depend on which part of the brain was affected, how long ago the stroke occurred, your current level of function, and your personal goals. A physiotherapy assessment is the best way to get a program tailored specifically to you. Contact Bayside Mobile Physio on 0468 079 075 to arrange an assessment at your home.
Bayside Mobile Physio is a mobile physiotherapy service operating across Sydney, specialising in neurological rehabilitation, aged care, NDIS, and private clients. For enquiries call 0468 079 075 or email [email protected].
