Week 7
Marching
2 minutes - Standing
March in place while holding back of chair for 2 minutes.
Knee Extensions
2 minutes - Standing
Stand with back of chair facing right side, holding the chair with right hand. Lift your right knee and perform 10 kicks, striving to straighten your knee fully with each kick. Turn to hold chair with left hand and perform 10 kicks with left leg, striving to straighten knee fully each kick. Repeat 10 kicks for each leg for a total of 2 minutes.
Side-Step
2 minutes - Standing
Holding back of chair with both hands, take a comfortable step to the side, then step back so that feet are together again. Alternate stepping with each foot toward each side, attempting to increase the speed of your stepping as you would in a dance step. Continue stepping for 2 minutes.
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
Sun Salutation
2 minutes - Standing
Stand leaning back against wall, allowing wall to support you. Begin with open hands placed 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 - Standing
Hold back of chair, reach one arm to side, allowing body to turn with your arm, hold reach for 2-3 breaths, return to center. Switch sides. Continue activity toward each side for 2 minutes.
Forward Fold Stretch
2 minutes - Standing
Begin standing with hands resting on back of chair, feet flat on floor. Fold your head and body forward, allowing hands to rest on seat of chair. This is a resting pose, breathe easily and allow your body to relax. Continue 2 minutes, unfolding back to standing intermittently as you feel the need.
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
Side Stretch
2 minutes - Standing
Stand, hold chair with left hand and reach right hand overhead, allow body to bend left and hold 30 seconds. Return to standing and reach left hand overhead for 30 seconds. Repeat reach toward left and right, 30 seconds each.
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.
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.