Week 8
Box Breathing
1 minute - Standing
Stand, holding back of chair. Begin by inhaling for 4 counts, hold your breath for 4 counts, exhale slowly for 4 counts and hold for 4 counts. Using your timer, repeat for 1 minute.
Side Lifts with Ankle Circles
2 minutes - Standing
Stand, holding chair, lift right leg to side and circle foot and ankle 10 times clockwise and 10 times counterclockwise. Switch legs to circle left foot and ankle, 10 times clockwise and 10 times counterclockwise. Repeat again with right and left ankles.
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
Stand with left hand on the back of chair, step with right foot and lunge, reaching right hand past your toes, hold for 30 seconds. Return to standing, and perform pose toward left side for 30 seconds. Repeat toward right for 30 seconds and again toward left for 30 seconds.
Wrist Stretch
1 minute - Standing
Standing, press palms and heels of hands together. Stretch wrists by raising elbows, hold 30 seconds. Next press backs of hands together and lower elbows gently to increase stretch, hold 30 seconds.
Wrist Circles
1 minute - Standing
Stand with feet a comfortable distance apart, reach both arms out to the side and move hands into circles. Breath slow, full breaths while moving hands. Using timer, continue for 1 minute.
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
Toe and Heel 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.
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.
Diaphragmatic Breath
1 minute - Standing
Hold back of chair, as you inhale, imagine a balloon filling with air, and as you exhale, to balloon deflates. Continue for 1 minute.
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.
Core 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.
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.