Resources for Secure Environments

Resources for Patients

Exercise and relaxation resources

If people are unable to access the gym or take part in communal activities, this can impact on their physical and mental health. These in-cell exercise, relaxation and yoga resources have kindly been provided by Cell Workout and Prison Phoenix Trust. There are also links to gentle exercises for people with reduced mobility, at risk of escalating frailty and falls.

Cell-based workouts

• The Cell Workout exercises were produced by LJ Flanders (taken from his book, Cell Workout) and originally published in Inside Time, the national online newspaper for prisoners and detainees.
• Cell Workout No 1 (PDF) contains general advice on the benefits of a healthy lifestyle.
• For complete body exercises:
  • Cell Workout No 2 (PDF)
  • Cell Workout No 3 (PDF)
  • Cell Workout No 4 (PDF)
  • Cell Workout No 5 (PDF)
  • Cell Workout No 6 (PDF)
  • Cell Workout No 7 (PDF)
• To target more specific muscle groups:
  • Cell Workout No 8 (PDF)
  • Cell Workout No 9 (PDF)
  • Cell Workout No 10 (PDF)
• We would suggest printing off Cell Workout No 1 (general advice) and then choosing another Cell Workout sheet to print off. This will provide a small selection workouts, giving the resident some choice and variation in their in-cell workout routine.

• Inside Time contact details:

Inside Time, PO Box 251, Hedge End, Hampshire, SO30 4XJ

e: info@insidetime.org

t: 01489 795945

Exercises for people with limited mobility

People with limited mobility will be at risk of increasing frailty and falls if they are confined to their cell or room. Exercises using resistance bands may be useful but will usually require additional guidance from a physiotherapist or a member of the gym staff. Security clearance and consideration of individual patient risk (e.g. avoid if on ACCT) will also be required. The links below are to guide gentle in-cell exercise.

• NHS Sitting Exercises
  • Flexibility (PDF)
  • Balance (PDF)
  • Strength (PDF)
• All Active. Chair based strength exercises (resistance bands) (PDF)
• Age UK. Preventing Falls: Strength and balance exercises for healthy ageing (PDF) 
• South Cambridgeshire Falls Prevention Service: Chair based exercise (PDF) 
• Parkinson’s exercise framework: Key messages for professionals to give the people they support (PDF)
• Age UK. Elderly Fall Prevention: Avoiding a fall

Relaxation resources

The Prison Phoenix Trust provides books and CDs for prison residents which contain advice on relaxation and yoga exercises. They have generously provided printable resources for the Spotlight Toolkit:

• How to Meditate (PDF)
• Everyday Yoga (PDF)
• Cell Bed Yoga (PDF)
• Chair Yoga for Everybody (PDF)
• Square Breathing (PDF)
• Yoga for Worrying (PDF)
• Yoga for Strength (PDF)
• Yoga for Sleep (PDF)

Prison Phoenix Trust  For further information, contact:

The Prison Phoenix Trust

PO Box 328, Oxford  OX2 7HF

e: all@theppt.org.uk

t: 01865 512521 

COVID-19 patient resources

Resources written for people in secure environments during the Coronavirus pandemic can be found at: COVID-19 Resource Hub: Specific patient groups and settings (rcgp.org.uk)