Week 2
Your Physical Therapist will determine the appropriate beats per minute (BPMs) for exercises using the metronome.
X2 Horizontal
2 minutes - Standing
Stand with your feet close together, but not touching with your back to an empty corner of a room. Fix your eyes on a target in front of you at arms-length. Move target side to side. Keep eyes on the target while turning your head a small amount side to side in the OPPOSITE DIRECTION of the target. (Your head is moving similar to the movement you would use to shake your head when saying “No”. Continue for 2 minutes using your metronome to pace your movements at 60 to 120 BPM.
X2 Vertical
2 minutes - Standing
Stand with your feet close together, but not touching with your back to an empty corner of a room. Hold a target in front of you at arms-length. Move target up and down. Keep eyes on the target while moving your head a small amount up and down in the OPPOSITE DIRECTION of the target. (Your head is moving similar to the movement you would use to nod your head when saying “Yes”). Continue for 2 minutes using your metronome to pace your movements at 60 to 120 BPM.
Balance Feet Together, Eyes Open
2 minutes - Standing
Stand with your back to an empty corner of a room with your feet placed together. Place the back of a chair in front of you, but try to avoid touching the chair or the walls. Using your timer, stand with your eyes open for 2 minutes, allowing yourself to become accustomed to the feeling of your body’s movement or sway.
Walking Head Turns
2 minutes - Walking
Using an open space or hallway in your home, practice walking while turning your head from one side to the other, as though you were “window shopping”. Try to walk using a consistent speed and try to walk as straight as you can. Using your timer, continue for 2 minutes.
Walk X2 Horizontal
2 minutes - Walking
In an open space, walk forward while moving target side to side, keeping your eyes on the target while turning your head side to side in the OPPOSITE DIRECTION as though you are shaking your head “no:, Turn around and continue walking while turning your head side to side, keeping eyes on target moving in opposite direction. Walk at a consistent speed using your metronome at 60-120 BPM, as straight as you can, for 2 minutes.
Walk X2 Vertical
2 minutes - Walking
In an open space, walk forward while moving target up and down, keeping your eyes on the photo while nodding your head up and down in the OPPOSITE DIRECTION as though you are nodding your head “yes”. Turn around and continue walking while nodding your head up and down, keeping eyes on target moving in opposite direction. Walk at a consistent speed using your metronome at 60-120 BPM, as straight as you can, for 2 minutes.
Walk Narrow, Looking Up and Down
2 minutes - Walking
Walk with feet on narrow path while tilting head and looking up for 3 steps and then tilt head and look down for 3 steps, Continue walking and moving head every third step, turning around when needed, for 2 minutes.
Walk Narrow with Head Turns
2 minutes - Walking
Walk with feet on narrow path while turning head and looking toward right for 3 steps and then toward left for 3 steps, Continue walking and moving head every third step, turning around when needed, for 2 minutes.
Balance Feet Together, Eyes Closed
2 minutes - Standing
Stand with your back to an empty corner of a room with your feet placed together. Place the back of a chair in front of you, but try to avoid touching the chair or the walls. Using your timer, stand with your eyes closed for 2 minutes, allowing yourself to become accustomed to the feeling of your body’s movement or sway.
Walk with Head Tilts
2 minutes - Walking
Using an open space or hallway in our home, practice walking while tilting your head up toward the ceiling, alternating with looking down at the floor. Try to walk using a consistent speed and try to walk as straight as you can. Using your timer, continue for 2 minutes.