Getting out of bed, standing up from a chair, walking, or even drinking from a glass may be more difficult after a stroke. One of the best ways to improve your ability to do these activities is functional strength training, says Clarisa Martinez, DPT, a postdoctoral fellow in the Motor Behavior and Neurorehabilitation Laboratory at UCLA, who specializes in stroke rehabilitation. "The research shows that progressive task-oriented training, with increasing challenge, leads to the best results," she says. A task-oriented exercise might be doing a bicep curl while bringing a cup to your mouth, or doing a squat to get out of bed.

Staying active in general is important since inactivity can lead to more weakness, says Bruce Dobkin, MD, medical director of the UCLA Neurologic Rehabilitation and Research Program and co-director of the UCLA Stroke Program. Strength training combined with aerobic exercise can also reduce the cognitive decline that comes naturally with age and is often exacerbated by inactivity, he says.

Get started: Before starting any exercise program, discuss it with your neurologist. For a strength-training program specific to your needs, meet with a physical therapist. For these exercises, do eight to 10 repetitions each. By the time you get to the last few repetitions, it should be very challenging, says Dr. Martinez. If not, add resistance by changing your body position or adding weight.

Scooting in Bed (Bridges)

How it helps: Moving from one part of the bed to another can be difficult after a stroke, says Dr. Martinez. Practice these bridges twice a day—once in the morning and once at night—to improve your ability to get in and out of bed.

What it targets: glutes, abs, hip flexors

How it works: Lie on your back with your hands by your sides. Bend your knees and bring your heels close to your hips. Lift your buttocks off the bed then shift your hips laterally toward the edge of the bed and place your buttocks down again. Shift your legs to align with your hips, then using your abdominal muscles move your shoulders to align with the rest of your body.

Increase the effort: Move the foot on your weaker side closer to your buttocks.

Standing Up From Bed (Squats)

How it helps: Getting out of bed can be another challenging post-stroke activity.

What it targets: glutes, hamstrings, quads

How it works: Sit at the edge of the bed and place your feet on the floor. Without using your hands to press down on the bed, lean forward, press your feet into the floor, and stand up. Lower back down and repeat. "This exercise also improves balance because you're doing it without arm support," says Dr. Martinez.

Increase the effort: Move the foot on the weaker side under the edge of the bed.

Pushing Up from a Chair (Tricep Dips)

How it helps: Many people struggle to get up from a chair after a stroke. This exercise works the arm muscles as you use them to help push yourself up.

What it targets: triceps, deltoids, pecs, back muscles

How it works: Sit at the edge of a chair with armrests with your feet flat on the floor. Press your hands into the armrests and push yourself up to standing. Slowly lower yourself back to a seated position and repeat.

Increase the effort: Shift your weight into your arms so they are doing more work than your legs.

Lifting a Cup (Bicep Curls)

How it helps: Even if you don't have full dexterity in your fingers, you can still practice this exercise to strengthen your arms and make drinking from a cup easier.

What it targets: biceps, triceps, wrists, finger flexors

How it works: While sitting at a kitchen table, grasp a cup. Bring the cup up to your mouth as if to drink, then lower it back down.

Increase the effort: Put water or weights in the cup.

Walking

How it helps: Walking is a critical part of any post-stroke strengthening program. It keeps people from being sedentary and keeps muscles active and flexible, says Dr. Martinez.

What it targets: dorsiflexors, calf muscles, hip flexors, and extensors. Walking also increases heart rate, which improves cardiovascular fitness.

How it works: Walk at least a few minutes each hour. Focus on lifting the foot from the hip and placing the heel down first then pushing off the ball of the foot.

Increase the effort: Walk on uneven terrain or up and down inclines.