Week 1
Smooth Pursuit Horizontal
2 minutes - Seated
While seated, hold your target (your favorite photo) at arms-length. Keeping your head still, move your target side to side about 12 inches in each direction, following the image with your eyes only. Use your timer set for 2 minutes.
Marching
2 minutes - Seated
While seated upright, lift your right knee higher than your hip. Breathe in deeply and exhale as you slowly lower your knee. Repeat with left leg. Continue alternating knee lifts for 2 minutes.
Smooth Pursuit Vertical
2 minutes - Seated
While seated, hold your target at arms-length. Keeping your head still, move your target up and down about 12 inches in each direction. Follow the image with your eyes only. Use your timer set for 2 minutes
Tall Sitting Knee Extensions
2 minutes - Seated
While seated upright, extend your right knee, lifting foot up. Breathe in deeply and exhale as you slowly lower your foot. Repeat with left leg. Continue knee extensions for 2 minutes.
Sitting Overhead Reach
2 minutes - Seated
Begin seated with arms resting down by your side. While taking a slow, deep breath in, sweep both arms out to the side and continue reaching over your head. Exhale as you slowly lower your arms back to your side. Continue while using your timer set for 2 minutes.
Ankle Circles
1 minute - Seated
While seated, extend your right knee, and roll your foot and ankle in a circle in a clockwise direction 10 times. Reverse rotation into a counterclockwise direction 10 times. Use your timer to continue for 1 minute. Repeat with the left leg.
Sitting Core Twists
2 minutes - Seated
Start seated with eyes looking straight ahead and arms resting by side, reach right arm across your body toward the outside of your left knee. Hold through 2-3 deep breaths and return to center. Repeat toward right side and continue toward each side for 2 minutes.
Wrist & Shoulder Circles
2 minutes - Seated
While seated, reach both arms to the side, and roll your hands and wrists in a clockwise circle 10 times, then counterclockwise 10 times. Rest arms by your side and roll both shoulders in a forward circle 10 times followed by a backward circle 10 times. Using your timer, continue this sequence for 2 minutes.
Deep Breathing
1 minute - Seated
While seated tall, place hands on waist and take slow, deep breath in followed by slow breath out. Close your eyes, keeping shoulders and neck relaxed, try to feel the movement of your ribs as you breathe for 1 minute.
Saccades Horizontal
2 minutes - Seated
While seated, hold 2 targets in front of you side by side, 12 inches apart. Keeping your head still, quickly look back and forth at each target 10 times, moving your eyes only. Rest by closing eyes for 5 counts, then repeat looking to each target. Continue for 2 minutes.
Seated Heel/Toe Raise
2 minutes - Seated
Resting feet on the floor, raise the front of both feet up, keeping your heels planted on the ground. Hold for 10 counts. Return to feet flat and then raise both heels up, keeping toes planted on the ground. Hold for 10 counts. Continue for 2 minutes.
Saccades Vertical
2 minutes - Seated
While seated, hold 2 targets in front of you, one above the other, 12 inches apart. Keeping your head still, quickly look up and down at each target 10 times, moving your eyes only. Rest by closing eyes for 5 counts, then repeat looking to each target. Continue for 2 minutes.