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Step Forward: Stroke Recovery Strength & Mobility Program

“Step Forward” is a clinically grounded training program designed to support individuals in the early to moderate phases of stroke recovery. Through evidence-based movement progressions, this planner helps rebuild strength, balance, motor control, and functional confidence — one safe and purposeful step at a time.

Whether you’re reclaiming basic mobility or preparing for a return to independent living, this program offers a structured path rooted in neurorehabilitation principles and whole-body integration.

What This Planner Includes:

Seated, supported, and upright workouts for every stage of recovery

Targeted motor control drills for affected limbs and core integration

Breath and posture training to reinforce calm, coordination, and focus

Progressive balance, gait, and dual-tasking exercises

Built-in recovery and fatigue management strategies

Safe, functional movements drawn from medical and therapeutic sources

Stroke Recovery – Full Workout Planner

Stroke Recovery – Complete Workout Planner

Beginner Level – Strength & Mobility Program

Workout 1: Seated Strength & Core Activation

  • Seated March with Arm Swing – 3 sets x 20 sec
  • Seated Leg Extension with Core Brace – 3 sets x 10 per leg
  • Seated Band Row (or Towel Row) – 3 sets x 12 reps
  • Seated Shoulder Shrug + Squeeze – 3 sets x 10
  • Diaphragmatic Breathing with Arm Reach – 2 sets x 30 sec
  • Seated Forward Fold Stretch – 2 sets x 20 sec

Workout 2: Upper Limb Focus & Range Rebuilding

  • Supported Arm Circles (Wall or Tabletop) – 3 sets x 10 per direction
  • Seated Palm Up–Palm Down Forearm Rotation – 3 sets x 10
  • Affected Arm Reach & Hold (to Target) – 3 sets x 5 per side
  • Seated Cross-Body Reach with Head Follow – 3 sets x 8
  • Wrist Flex/Extend + Finger Spread – 2 sets x 10
  • Seated Shoulder Rolls – 2 sets x 8 per direction

Workout 3: Supported Standing & Gait Prep

  • Wall Support March (Slow Steps) – 3 sets x 10
  • Sit-to-Stand with Hand Assist – 3 sets x 6 reps
  • Wall or Chair Heel Raise – 3 sets x 12
  • Supported Side Step + Pause – 3 sets x 6 each way
  • Standing Postural Hold + Deep Breath – 2 sets x 20 sec
  • Wall Chest Stretch or Hamstring Stretch – 2 sets x 30 sec

Workout 4: Seated Balance & Coordination

  • Seated Ball or Pillow Shifts (Side-to-Side) – 3 sets x 20 sec
  • Seated Opposite Arm + Leg Tap – 3 sets x 10 reps
  • Seated Trunk Twist + Breath – 3 sets x 6 per side
  • Head Turns with Eye Fixation – 2 sets x 5 each side
  • Ankle Alphabet (One Foot at a Time) – 1 full set each
  • Rhythmic Arm Swing (Seated) – 2 sets x 20 sec

Workout 5: Affected Side Engagement & Support

  • Affected Hand Placement Reach (Table Slide or Wall Climb) – 3 sets x 6
  • Supported Shoulder Flexion with Stick or Band – 3 sets x 8
  • Seated Cross-Crawl Pattern (Slow & Controlled) – 3 sets x 8
  • Supported Wrist Curl + Extension (Affected Side) – 2 sets x 10
  • Breath Recovery with Hands on Ribs – 2 sets x 4 breaths
  • Seated Arm Sweep Stretch – 2 sets x 30 sec

Workout 6: Recovery & Reconnection Flow

  • Seated Cat-Cow Spinal Motion – 3 sets x 6
  • Diagonal Reach + Breath Reset – 3 sets x 4 per side
  • Supported Standing Weight Shifts (Side-to-Side) – 3 sets x 6
  • Seated Toe Taps & Heel Slides – 2 sets x 10
  • Seated Neck Rotation + Shoulder Drop – 2 sets x 5 per side
  • Grounded Box Breathing (4-4-4-4) – 2 rounds

Intermediate Level – Movement Refinement & Strength Progression

Workout 1: Standing Strength & Gait Control

  • Sit-to-Stand (No Hand Assist if Possible) – 3 sets x 8
  • Wall Support Step Forward + Pause – 3 sets x 6 per leg
  • Standing Hip Abduction (Chair Support) – 3 sets x 8 per leg
  • Heel Raise + Reach Overhead – 3 sets x 10
  • Standing Shoulder Blade Set + Deep Breath – 2 sets x 20 sec
  • Wall Calf Stretch – 2 sets x 30 sec per side

Workout 2: Dynamic Core & Postural Training

  • Seated Oblique Twist with Reach – 3 sets x 8 per side
  • Standing Wall Push + Step Back – 3 sets x 6 per leg
  • March + Opposite Arm Reach (Chair or Wall Nearby) – 3 sets x 20 sec
  • Diagonal Arm Sweep + Visual Target – 3 sets x 6 per side
  • Standing Pelvic Tilt (Back to Wall) – 2 sets x 8
  • Rhythmic Breath with Arm Flow – 2 sets x 30 sec

Workout 3: Balance Progression & Step Work

  • Step & Pause (Forward and Backward) – 3 sets x 6 per leg
  • Supported Lateral Step + Tap – 3 sets x 6 per side
  • Heel-to-Toe Walk (Wall Nearby) – 3 sets x 10 steps
  • Reach & Hold to Diagonal Target – 3 sets x 5 per side
  • Standing Shoulder Circles + Deep Breath – 2 sets x 10
  • Seated Hamstring or Wall Stretch – 2 sets x 30 sec

Workout 4: Affected Side Movement Re-Education

  • Affected Arm Wall Slide or Table Reach – 3 sets x 8
  • Band Pull-Apart with Affected Arm Assist – 3 sets x 10
  • Supported Single-Leg Balance Hold (Mild Shift OK) – 3 sets x 10 sec per side
  • Arm Raise + Head Turn (Visual Tracking) – 3 sets x 6
  • Wrist + Finger Mobilization (Both Sides) – 2 sets x 10
  • Seated Arm Sweep with Breath Reset – 2 sets x 30 sec

Workout 5: Functional Patterns & Dual-Tasking

  • Wall Lean March + Name Recall – 3 sets x 20 sec
  • Forward Step + Reach to Object – 3 sets x 5 per leg
  • Side Step + Cross-Body Arm Swing – 3 sets x 8
  • Step Over Low Object (Cone, Line, Book) – 3 sets x 6
  • Trunk Rotation + Eye Gaze Targeting – 2 sets x 6 per side
  • Box Breathing (Seated or Standing) – 2 rounds

Workout 6: Controlled Flow & Recovery Balance

  • Standing Weight Shifts (Eyes Forward) – 3 sets x 8
  • Chair Squat (Mini Range) + Arm Forward Reach – 3 sets x 6
  • Seated or Standing Diagonal Reach + Hold – 3 sets x 4 per side
  • Supported Standing Arm Circles + Deep Breath – 2 sets x 10
  • Ankle Circles + Toe Flex (Seated) – 2 sets x 10
  • Controlled Breath with Hands on Chest/Ribs – 2 sets x 4 breaths

Advanced Level – Stability, Gait, and Functional Challenge

Workout 1: Strength & Multi-Plane Coordination

  • Weighted Sit-to-Stand (Light Object) – 3 sets x 8
  • Step Forward + Band Row – 3 sets x 6 per side
  • Heel Raise + Overhead Press – 3 sets x 10
  • Lateral Step + Reach Across – 3 sets x 6 per side
  • Diagonal Arm Hold + Deep Breath – 2 sets x 20 sec
  • Standing Hamstring or Wall Calf Stretch – 2 sets x 30 sec

Workout 2: Dynamic Balance & Reactive Control

  • Step Tap + Opposite Arm Reach – 3 sets x 6 per side
  • Wall Push-Off + Balance Hold – 3 sets x 6
  • Forward Step Over Low Object + Pause – 3 sets x 6
  • Dual-Task March (Recall Words/Count Backwards) – 3 sets x 20 sec
  • Narrow Base Stance + Visual Targeting – 2 sets x 10 sec
  • Seated Breath Recovery – 2 rounds

Workout 3: Power Patterns & Postural Reset

  • Sit-to-Stand + Reach + Return – 3 sets x 6
  • Band Chest Press + Step Forward – 3 sets x 8
  • Mini Squat + Wall Support Hold – 3 sets x 10 sec
  • Supported Single-Leg Stand + Reach – 3 sets x 6 each
  • Standing Arm Sweep + Trunk Rotation – 2 sets x 6 per side
  • Standing Breath Flow with Rib Expansion – 2 sets x 30 sec

Workout 4: Dual-Limb Integration & Midline Crossing

  • Cross-Body Step + Arm Pull (Band Optional) – 3 sets x 6 per side
  • Opposite Arm + Leg Tap (Standing) – 3 sets x 8
  • Seated or Standing Trunk Twist + Eye Gaze – 3 sets x 6 per side
  • Diagonal Lunge Tap (Forward Corner Reach) – 3 sets x 6
  • Seated Finger Control Drill + Forearm Rotation – 2 sets x 10
  • Chair Sit + Breathe Reset with Posture Focus – 2 sets x 4 breaths

Workout 5: Gait, Agility & Controlled Drive

  • Heel-to-Toe Walk + Arm Drive – 3 sets x 10 steps
  • Step Over & Back (Obstacle) – 3 sets x 6 per leg
  • Lateral Step + Object Reach – 3 sets x 6
  • Narrow Stance Hold + Opposite Arm Raise – 2 sets x 10 sec
  • Chair Plank Hold or Incline Wall Plank – 2 sets x 20 sec
  • Rhythmic Breath + Controlled Recovery – 2 rounds

Workout 6: Integration & Confidence Flow

  • Timed Sit-to-Stand (30 sec Count) – 3 rounds
  • Step Forward + Opposite Arm Swing – 3 sets x 6
  • Seated Cross-Crawl + Head Follow – 3 sets x 8
  • Standing Arm Sweep + Breath Coordination – 2 sets x 30 sec
  • Wrist Mobility + Finger Spread (Both Sides) – 2 sets x 10
  • Guided Box Breathing with Eyes Closed – 2 rounds