Week 5
Alternating Overhead Reach
2 minutes - Standing
In standing, hold back of chair, reach overhead with right hand for 30 seconds, reaching further with each breath. Repeat reach with left hand for 30 seconds.
Smooth Pursuit Horizontal
2 minutes - Standing
While standing, holding the back of a chair. With your other hand, hold your target at arms-length in front of you. 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
Side Lunge
2 minutes - Standing
Standing, hands on back of chair, step back with right leg, pressing heel to floor - Hold 30 seconds. Repeat with left leg for 30 seconds, and repeat again with right and left legs, 30 seconds each.
Heel/Toe Raises
2 minutes - Standing
Stand while holding the back of your chair. Raise up onto your toes and back down as many times as you can for 30 seconds. Next rock back onto heels as many times as you can for 30 Seconds. Repeat standing on toes for 30 seconds and on heels for 30 seconds.
Hip Extension
2 minutes - Standing
In standing, hold back of chair, lift right leg behind you for 2 full breaths, lower foot and repeat for 30 seconds. Repeat with left leg for 30 seconds. Repeat again with right and left leg, 30 seconds each.
Smooth Pursuit Vertical
2 minutes - Standing
While standing, holding the back of a chair. With your other hand, hold your target at arms-length in front of you. 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
Marching
2 minutes - Standing
March in place while holding back of chair for 2 minutes.
Saccades Horizontal
2 minutes - Standing
Stand leaning back against wall, holding two targets at arms-length, side-by-side in front of you (about 8 inches apart). Look back and forth sideways, 10 times each between the two targets. Close eyes to rest, 5 counts. Repeat and continue 2 minutes.
Alternate Wrist Circles
2 minutes - Standing
While standing, hold the back of your chair with one hand, reach other arm to the side and roll your hand and wrists into a clockwise circle 10 times, then a counterclockwise circle 10 times. Change hands and repeat. Using your timer, continue this sequence for 2 minutes.
Calf Stretch
2 minutes - Standing
Standing, hands on back of chair, step back with right leg, pressing heel to floor - Hold 30 seconds. Repeat with left leg for 30 seconds, and repeat again with right and left legs, 30 seconds each.
Saccades Vertical
2 minutes - Standing
Stand leaning back against wall, holding two targets at arms-length - one above the other - in front of you (about 8 inches apart). Look up and down, 10 times each between the two targets. Close eyes to rest, 5 counts. Repeat and continue 2 minutes.