Week 6
Your Physical Therapist will determine the appropriate beats per minute (BPMs) for exercises using the metronome.
X2 Horizontal
2 minutes - Standing - Foam Cushion
Stand on foam in corner of room, feet placed together. Fix 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 , metronome set to 60 or 120 BPM.
X2 Vertical
2 minutes - Standing - Foam Cushion
Stand on foam in corner of room, feet placed together. Fix eyes on a target in front of you at arms-length and move target up and down.. Keep eyes on the target while turning 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 , metronome set to 60 to 120 BPM.
Balance Feet Together, Eyes Open
2 minutes - Standing - Foam Cushion
Stand on a foam cushion 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, turning your head every third step. Using your timer, continue for 2 minutes.
Walk X2 Horizontal
2 minutes - Walking
Using an open space or hallway, fix your eyes on a photo held in front of you at arms-length. Move photo side to side. Walk forward, turning your head side to side as if you were shaking your head “No.”, moving your head in the OPPOSITE DIRECTION as the photo.. Turn around and repeat while walking across the room/hall for 2 minutes, metronome set at 60 to 120 BPM.
Walk X2 Vertical
2 minutes - Walking
Using an open space or hallway, fix your eyes on a photo held in front of you at arms-length. Move photo up and down. Walk forward, turning your up and down as if you were nodding your head “Yes.”, moving your head in the OPPOSITE DIRECTION as the photo.. Turn around and repeat while walking across the room/hall for 2 minutes, metronome set at 60 to 120 BPM.
Walk Narrow, Looking Up and Down
2 minutes - Walking
Using an open space or hallway in our home, practice walking along or closely along a straight line while tilting your head up and looking toward the ceiling, alternating with tilting your head down and 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.
Walk Narrow Head Turns
2 minutes - Walking
Using an open space or hallway in our home, practice walking along or closely along a straight line while turning your head and looking side to side 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 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, moving your head every third step. Using your timer, continue for 2 minutes.
Balance Feet Together, Eyes Closed
2 minutes - Standing - Foam Cushion
Stand on a foam cushion 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.