Week 3
Marching
2 minutes - Seated
Sit tall on forward half of your chair. Place hands on sides of chair. Raise knees alternately in marching pattern for 2 minutes.
Alternating Knee Extensions
2 minutes - Seated
Sit in your chair upright, not leaning on the backrest. Extend right knee, keep knee straight while taking a full and deep breath in, slowly bending your knee as you exhale. Repeat with left knee. Using your timer, continue alternating with each leg for 2 minutes
Seated Side-Step
2 minutes - Seated
Sit tall on forward half of your chair. Place hands on your knees. Alternately step each foot to the side and back to center. Repeat for 2 minutes.
Smooth Pursuit Horizontal
2 minutes - Seated
Smooth Pursuit. While seated, Hold your target (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. Using your timer, continue for 2 minutes.
Sun Salutation
2 minutes - Seated
Sitting tall, place open hands together in front of your chest. Inhale as you reach hands over your head, lifting chest and looking at hands. Look straight ahead as you exhale and lower arms in arc around to the sides, allowing back to round and relax. Repeat slowly, continue for 2 minutes.
Core Side Twist
2 minutes - Seated
While seated, rest left hand by your side, twist body toward left side, reaching right hand across to outside of left knee. Hold twist for 2-3 full breaths. Repeat toward right side and continue for 2 minutes.
Forward Fold Stretch
2 minutes - Seated
Seated, fold head and body forward, allowing hands to fall toward feet. Rest in this pose, breathing easily and relax, 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. Set timer for 2 minutes.
Saccades Horizontal
2 minutes - Seated
Seated, look back and forth sideways, 10 times each between two targets held up at arms-length. Close eyes to rest, 5 counts. Repeat and continue 2 minutes.
Side Stretch
2 minutes - Seated
In sitting, bend sideways toward right, reaching right arm toward floor and left arm arched over head. Hold 30 seconds. Complete stretch toward left side for 30 seconds. Repeat again toward right and left, 30 seconds each.
Saccades Vertical
2 minutes - Seated
Seated, look up and down, 10 times each between two targets held up at arms-length. Close eyes to rest, 5 counts. Repeat and continue 2 minutes.