Week 1
Your Physical Therapist will determine the appropriate beats per minute (BPMs) for exercises using the metronome.
X1 Horizontal
2 minutes - Seated
Fix your eyes on a target in front of you at arms-length (or tape it to the wall in front of you). Keep your eyes on the target while turning your head from side to side (like you’re shaking your head “No”) at a pace of 60 to 120 BPM. Continue without stopping for two minutes.
X1 Vertical
2 minutes - Seated
Fix your eyes on a target in front of you at arms-length (or tape it to the wall in front of you). Keep your eyes on the target while moving your head up and down (like you are nodding your head “Yes”) at a pace of 60 to 120 BPM. Continue without stopping for two minutes.
Balance Feet Apart, Eyes Open
2 minutes - Standing
Stand with your feet close together, but not touching with your back to an empty corner of a room. Place the back of a chair in front of you for safety, but try not to use it for stability. Stand as still as you can with your eyes open for 2 minutes.
Walk with Head Turns
2 minutes - Walking
Walk in an open space while turning your head from side to side as though you are window shopping. Walk using a consistent speed and as straight as possible for two minutes.
Walk with Head Tilts
2 minutes - Walking
Walk in an open space while tilting your head up towards the ceiling and down towards the floor. Walk at a consistent speed and as straight as possible for two minutes.
Walk with X1 Horizontal
2 minutes - Walking
In an open space, fix your eyes on a target on the wall in front of you. Keep your eyes on the target and walk towards the target while turning your head side to side (like you’re shaking your head “No”). Turn around and fix your eyes on a target on the other side of the room and continue walking while turning your head side to side. Walk at a consistent speed and as straight as possible for two minutes.
Walk with X1 Vertical
2 minutes - Walking
In an open space, fix your eyes on a target on the wall in front of you. Keep your eyes on the target and walk towards the target while tilting your head up and down (as if you were nodding your head “Yes”.) Turn around and fix your eyes on a target on the other side of the room and repeat walking with head up and down tilts. Walk at a consistent speed and as straight as possible for two minutes.
Balance Feet Apart, Eyes Closed
2 minutes - Standing
Stand with your feet close together, but not touching with your back to an empty corner of a room. Place the back of a chair in front of you for safety, but try not to use it for stability. Stand as still as you can with your eyes closed for 2 minutes.