Program Items Listed below with videos of some of the movements
- Seated Slide
- Focus on the slide under the chair
- 20x each leg: This is to improve your ability to bend your knee and keep the muscles around your knee loose to reduce pressure on the knee joint
- Foot up on a step balance with rotation
- Reasoning: Balance/coordination. Thius replicates a turning motion like turning head tht typically makes you feel unstable. The goal is to try to get better at it.
- goal: Try to complete with each leg up on a step for 30-60sec
- Description: Standing, one foot is up on a step or step stool infront of you
- Standing up tall
- Slowly rotate your upper body side to side as you try to maintain your balance
- It is a good idea to do this near a railing or near something that you can grab if you do lose your balance
- Seated holding a stick/cane reaching overhead
- Reason is to get your upper body to be more upright and not rounded forward
- 10-15x
- You may not be able to reach as high as in the video below but do your best to reach as high as you can
- Stick with doing this in sitting
- Standing: holding a weight infront of you with a chair behind you as you bend forward and stand back up
- 10-15x
- Reason: Addresses strength in legs and back
- makes you stronger in your ability to lift things up off the ground
- Refer to the video below
- You do this with the chair behind you and we were holding a cane with ankle weight on it: Up to 5-7lbs
- In the video we ar just holding a weight, you can hold some light dumbells in each hand or ankle weights around a cane
- Standing forward Reach
- Goal: 10-15x
- This is where I have you stand with the barre infront of you
- Your goal is to stand far enough away from the barre that is difficult for you to reach forward and touch it
- As you reach forward you stick your butt out behind you
- Try to just touch the barre or at home counter without putting alot of weight on it
- This is to work on your balance and ability to reach for things without losing your balance
- Purpose is to be able to maintain your balance when reaching for things so that you are less likely to fall when reaching for something
- Sliding lunges on the slider
- 10-15x backwards and out to the side
- This strengthens the muscles around the pelvis ann the hips . This
- refer to the video below