Week 4
Your Physical Therapist will determine the appropriate beats per minute (BPMs) for exercises using the metronome.
Imaginary Target, Horizontal, Feet Semi-Tandem
Stand with back to corner of room, feet placed in staggered position and holding target in front of you. Focus on the target and keep your eyes looking in direction of the target as you close eyes and move head slightly to side. Open eyes to see if target is still in focus. Repeat in opposite direction and continue for 2 minutes.
Imaginary Target, Vertical, Feet Semi-Tandem
Stand with back to corner of room, feet placed in staggered position and holding target in front of you. Focus on the target and keep your eyes looking in direction of the target as you close eyes and move head slightly up. Open eyes to see if target is still in focus. Repeat moving head in opposite direction and continue for 2 minutes.
Balance Feet Tandem, Eyes Open
Stand with your back to the corner, place your feet in the heel-to-toe position. Keep your eyes open and attempt to balance, touching the walls or chair as little as possible. Using your timer, continue for 2 minutes.
Figure 8 Walk
Place 2 small chairs 6 feet apart. Walk in between and around each chair creating a “figure 8 pattern”. Using your timer, continue for 2 minutes
X1 Horizontal
Stand in corner of room, feet placed together in staggered position. Fix eyes on target in front of you, keep eyes focused clearly on target while turning head side to side as though saying "no". Continue for 2 minutes with metronome set between 60 to 120 BPM.
X1 Vertical
Stand in corner of room, feet placed together in staggered position. Fix eyes on target in front of you, keep eyes focused clearly on photo while tilting head up and down as though saying "yes". Continue for 2 minutes with metronome set at 60 to 120 BPM.
Balance Feet in Tandem, Eyes Open
Stand with your back to an empty corner of a room with your feet placed in tandem (heel to toe). 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.
Walk Head Turns
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, turning your head every third step. Using your timer, continue for 2 minutes.
Imaginary Target, Horizontal, Feet Tandem
Stand with back to corner of room, feet placed in heel to toe position and holding target in front of you. Focus on the target and keep your eyes looking in direction of the target as you close eyes and move head slightly to side. Open eyes to see if target is still in focus. Repeat in opposite direction and continue for 2 minutes.
Imaginary Target, Vertical, Feet Tandem
Stand with back to corner of room, feet placed in heel to toe position and holding target in front of you. Focus on the target and keep your eyes looking in direction of the target as you close eyes and move head slightly up. Open eyes to see if target is still in focus. Repeat in opposite direction and continue for 2 minutes.
Balance Feet Semi-Tandem, Eyes Closed
Standing - 2 Minutes
Continue standing with your back to the empty corner of a room, place feet together but in a staggered position. Close your eyes. Using your timer, continue balancing for 2 minutes. Monitor your success, if the task is too easy, slide your staggered foot a little bit forward. If too hard, slide your staggered foot a little backward.
Walk 5 Steps, Turn and Stop, Repeat
Using an open space or hallway, walk 5 steps, turn 180 degrees, “about face”, as quickly as you can safely, followed by a clear ”stop.” Pause for 5-10 counts and repeat. Using your timer, continue for 2 minutes.