Physical Therapy Exercise Instructions
X1 Horizontal
Exercise to be performed while seated. Fix your eyes on a target at arms-length. Start your metronome at a pace of 60 to 120 beats per minute*. Keep eyes on the photo while turning your head a small amount side to side without stopping (similar to the movement you would use to shake your head when saying “No”). Try to complete a full left to right head turn within each beat of the metronome. Using your timer, continue moving your head side to side for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
X1 Vertical
Exercise to be performed while seated. Fix your eyes on a target such as a photograph of a favorite pet or family member, hold it in front of you at arms-length (or tape it to the wall in front of you). Start your metronome at a pace of 60 to 120 beats per minute*. Keep eyes on the photo while turning your head a small amount up and down without stopping (similar to the movement you would use to nod our head when saying “Yes”). Try to complete a full up and down head movement within each beat of the metronome. Using your timer, continue moving your head up and down for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Balance Feet Apart, Eyes Open
Stand with your back to an empty corner of a room, with the back of a chair placed in front of you. Stand with your feet close together, but not touching. The goal is to place your feet in a position in which you can stand by yourself without needing to touch the wall or the chair. It is acceptable to feel some degree of swaying movement. With your eyes open and using your timer, practice standing as still as you can for 2 minutes.
Walk with 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. Using your timer, continue for 2 minutes.
Walk with Head Tilts
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.
Walk with X1 Horizontal
Using an open space or hallway, fix your eyes on a target on the wall in front of you. Start your metronome at a pace of 60 to 120 beats per minute*. Walk toward the target, turning your head side to side as if you were shaking your head “No.” Try to complete a full left to right head turn within each beat of the metronome. Try to walk using a consistent speed and try to walk as straight as you can. Turn around and select a new target across the room/hall to walk toward. Using your timer, continue for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Walk with x1 Vertical
Using the same open space/hallway, fix your eyes on a target on the wall in front of you. Start your metronome at a pace of 60 to 120 beats per minute*. Walk toward the target while tilting your head up and down as though you were nodding your head “Yes.” Try to complete a full up and down head movement within each beat of the metronome. Try to walk using a consistent speed and try to walk as straight as you can. Turn around and select a new target across the room/hall. Using your timer, continue for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Balance with Feet Apart, Eyes Closed
Stand with your back to an empty corner of a room with your feet placed a comfortable distance apart. Place the back of a chair in front of you but try to avoid touching the chair or the walls. Using your timer, attempt to keep your eyes closed for 2 minutes, allowing yourself to become accustomed to the feeling of your body’s movement or sway.
X2 Horizontal
Exercise to be performed while standing (back to an empty corner of a room), feet slightly apart. Start your metronome at a pace of 60 to 120 beats per minute*. Using a photograph of a favorite pet or family member, hold a photo in front of you at arms-length. Move photo side to side. Keep eyes on the photo while turning your head a small amount side to side in the OPPOSITE DIRECTION of the photo. (Your head is moving similar to the movement you would use to shake your head when saying “No”). Try to complete a full left to right head turn within each beat of the metronome. Using your timer, continue moving your head and photo side to side in opposite directions for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
X2 Vertical
Exercise to be performed while standing (back to an empty corner of a room), feet slightly apart. Start your metronome at a pace of 60 to 120 beats per minute*. Using a photograph of a favorite pet or family member, hold a photo in front of you at arms-length. Move photo up and down. Keep eyes on the photo while turning your head a small amount up and down in the OPPOSITE DIRECTION of the photo. (Your head is moving similar to the movement you would use to nod your head when saying “Yes”). Try to complete a full up and down head movement within each beat of the metronome. Using your timer, continue moving your head and photo up and down in opposite directions for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Balance Feet Together, Eyes Open
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.
Walk Narrow Looking Up and Down
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, turning your head every third step. Using your timer, continue for 2 minutes.
Walk Narrow Head Turns
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, moving your head every third step. Using your timer, continue for 2 minutes.
Balance Feet Together, Eyes Closed
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.
Gaze Shifting Horizontal Feet Together
While standing in the corner of a room, place feet together. Start your metronome at a pace of 60 to 120 beats per minute*. Hold two photos in front of you side-by-side at arms-length, about 8 inches apart. Align your head and eyes with the first photo. Then, look at the second target with your eyes only and then turn your head to the second photo. Try to keep the photo clearly in focus during the head movement. Look back at the first photo with your eyes only, then turn your head to line up with your eyes. Repeat this pattern, look at the second target with your eyes first and then turn your head to the first target, attempting to complete this cycle along with each beat of the metronome. Make sure the two targets are close enough together so that when you are looking directly at one target, you can see the other target with your peripheral vision. Using your timer, continue for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Gaze Shifting Vertical Feet Together
Stand in corner of room with feet together. Start your metronome at a pace of 60 to 120 beats per minute*. Repeat Gaze shifting exercise with photos held one above the other, about 8 inches apart, attempting to complete the cycle of gaze and head shifting along with each beat of the metronome. Using your timer, continue for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Balance Feet Semi-Tandem, Eyes Open
Continue standing with your back to the empty corner of a room, place feet together but in a staggered position. Keep your eyes open. 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 x1 Horizontal Forward/Backward
Start your metronome at a pace of 60 to 120 beats per minute*. Using an open space or hallway, fix your eyes on a target on the wall in front of you. Walk toward the target 3-5 steps, turning your head side to side as if you were shaking your head “No”. Try to walk using a consistent speed and try to walk as straight as you can. Keeping your eyes on same target, continue head turns while walking backward 5 steps. Attempt to complete a full cycle of head turns with each beat of the metronome. Using your timer, repeat/continue for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Walk 5 Steps Turn and Stop, Repeat
Using an open space or hallway, walk forward 5 steps, turn around “about-face” and continue walking 5 steps. Simply look in the direction that you are walking. Using your timer, repeat for 2 minutes.
Balance Semi-Tandem Eyes Closed
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 x1 Vertical Forward/Backward
Start your metronome at a pace of 60 to 120 beats per minute*. Using the same open space/hallway, fix your eyes on a target on the wall in front of you. Walk toward the target 3-5 steps while tilting your head up and down as though you were nodding your head “Yes”. Try to complete a full up and down head movement within each beat of the metronome. Try to walk using a consistent speed and try to walk as straight as you can. Keeping your eyes on same target, continue head tilts/nods while walking backward 3-5 steps. Using your timer, repeat/continue for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Balance Full 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.
Gaze Shift Horizontal Semi-Tandem
Start your metronome at a pace of 60 to 120 beats per minute. While standing in the corner of a room, place feet together, but with one foot slightly forward. Hold two photos in front of you side-by-side at arms-length, about 8 inches apart. Align your head and eyes with the first photo. Then, look at the second target with your eyes only and then turn your head to the second photo. Try to keep the photo clearly in focus during the head movement. Look back at the first photo with your eyes only, then turn your head to line up with your eyes. Repeat this pattern, look at the second target with your eyes first and then turn your head to the first target, attempting to complete a full cycle in time with each beat of the metronome. Make sure the two targets are close enough together so that when you are looking directly at one target, you can see the other target with your peripheral vision. Using your timer, continue for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Gaze Shifting Vertical Semi-Tandem
Start your metronome at a pace of 60 to 120* beats per minute. Stand in corner of room with feet close together, staggered with one foot further forward. Repeat Gaze shifting exercise with photos held one above the other, about 8 inches apart, try to complete a full up and down movement within each beat of the metronome. Using your timer, continue for 2 minutes. *The Physical Therapist will determine the pace for your exercises.
Walk Narrow Base of Support
Imagine walking along a straight line or on a balance beam, 5 steps. Turn around and repeat. Using your timer, continue for 2 minutes.
Imaginary Target Horizontal, Feet Semi-Tandem
Stand with your back to the corner, with your feet together but staggered. Look at your photo held directly in front of you. Close your eyes and turn your head slightly, imagining that you are still looking directly at your photo. Open your eyes and check to see if you are still successfully looking at your photo. Repeat in the opposite direction. Be as accurate as possible. You may vary the speed of the head movement. Using your timer, continue for 2 minutes.
Imaginary Target Vertical, Feet Semi-Tandem
Stand with your back to the corner, with your feet together but staggered. Look at your photo held directly in front of you. Close your eyes and tilt your head slightly upward, imagining that you are still looking directly at your photo. Open your eyes and check to see if you are still successfully looking at your photo. Repeat with your head tilted downward. Be as accurate as possible. You may vary the speed of the head movement. Using your timer, 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.
Imaginary Target Horizontal Feet Tandem
Stand with your back to the corner, with your feet placed heel-to-toe. Look at your photo held directly in front of you. Close your eyes and turn your head slightly, imagining that you are still looking directly at your photo. Open your eyes and check to see if you are still successfully looking at your photo. Repeat in the opposite direction. Be as accurate as possible. You may vary the speed of the head movement. Using your timer, continue for 2 minutes.
Imaginary Target Vertical Feet Tandem
Stand with your back to the corner, with your feet placed heel-to-toe. Look at your photo held directly in front of you. Close your eyes and tilt your head slightly upward, imagining that you are still looking directly at your photo. Open your eyes and check to see if you are still successfully looking at your photo. Repeat with your head tilted downward. Be as accurate as possible. You may vary the speed of the head movement. Using your timer, continue for 2 minutes.