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Balance and Mobility Exercises

FOUR STAGE BALANCE
This is a progressive balance challenge that moves from easiest to most difficult. Start with the easiest position and when you can hold that position for 30 seconds or more move on to the next hardest position. Always stand close to a solid, stable
object that you can use for balance if needed. It is good to practice this both with and without shoes.
1. Stand with a good upright posture with arms crossed over your chest while looking straight ahead (it helps to focus on a solid object directly in front of you at eye height)
2. Position 1: Place feet side-by-side so that heels and balls of the big
toes touch

3. Position 2: Move one foot slightly forward so that the heel of the front foot touches the ball of the big toe of the back foot (called the “Semi- Tandem” position)

4. Position 3: Place one foot directly in front of the other foot so that the heel of the front foot touches the toes of the back foot as if you were walking a tight rope (called the “Full Tandem” position)
5. Position 4: Raise one foot off the ground so that it is beside, but
not touching, the calf of the stance leg (called the “Single Leg
Stance” position)

Tip: Use “Short Foot” to help you balance. Short Foot is a simple strategy that can improve your balance. Start by finding your foot “tripod” which is the heel, ball of the big toe, and ball of the pinky toe. Shift your weight around so that it is distributed equally between these three points of contact. Next, lift and spread your toes and firmly “grab” the floor with your toes (just like you would with your hand). When you do so you should feel the arch of your foot “lift”. Maintain this short foot position while you attempt the Four Stage Balance exercise. It is also helpful to use during squats and deadlifts.

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SINGLE LEG STANCE WITH HEAD TURNS
Once you’ve mastered the Single Leg Stance (meaning you can hold it for 30 seconds or longer) then try this advanced version.
1. Assume the Single Leg Stance position as described earlier

2. While your leg is lifted, slowly turn your head to the right and to the left, shifting your gaze with your head movement

3. You may need to practice while lightly holding onto an object for balance and then gradually moving to an arms crossed position

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ANKLE SWAY
This is a very small, but important movement that involves moving forward and backward ONLY using your ankles. The distance we can lead forward and backward from the ankle is called our “Sway Envelope” and it is a good indicator of fall risk.
1. Stand in an upright posture with feet directly beside one another (you may first try this in a shoulder-width position but then try to make your stance more narrow)
2. Moving ONLY about the ankles lean forward as far as you can go. You should feel your toes digging into the ground and your heels wanting to come off the ground.

3. Then lean backwards as far as you can you. You should feel your weight shift onto your heels and your toes wanting to come off the ground.

4. Continue slowly cycling between a forward lean and a backward lean
5. The key is to NOT bend at the hips, which is the natural inclination
6. Be prepared to take a step either forward or backward as you will likely lean a little too far and start to fall. This is actually a good thing as you must challenge yourself if you are going to improve.

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CLOCK TOUCHES
1. Stand in an upright posture with feet close together.
2. Imagine that you are standing in the middle of a big clock face with all of 
the numbers (1-12) circling you (12 directly in front; 3 directly to your right, etc.)
3. Reach one foot out towards the 12 as far as you can and lightly touch the floor while keeping your weight on your stance leg

4. Return to the starting position and repeat for the 1:00 position, then 2:00 position, and so on until you reach 6:00
5. Repeat with the other leg starting at 12:00 but moving counter-clockwise to 11:00, 10:00, and so on until you reach 6:00
6. It is important to reach as far in each direction as you can without losing your balance

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TANDEM WALK (AKA “TIGHTROPE WALK”)
1. Start in a Full Tandem Position with one foot directly in front of the
other, with the heel of the front foot touching the toes of the back foot
2. Walk forward by placing your back foot directly in front of your front
foot so your heel touches your toes

3. Continue alternating feet
4. Try to look straight ahead at an object instead of looking down at
your feet

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TANDEM MARCH
1. Perform the Tandem Walk as described above but with each step, lift your knee in front of you (like you were marching) before placing it back down in front of the other

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BRAIDED WALK OR MARCH
Perform the Tandem Walk or March as described but instead of placing one foot directly in front of the other, cross it over the other as if you were stepping over a line instead of stepping on the line

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STRAIGHT LEG MARCH (AKA “MILITARY MARCH”)
March forward but instead of bending your knee keep your leg straight as you raise it up and down

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HEEL WALK
1. From a normal standing position pull your toes towards your shins so only your heels are in contact with the floor
2. Take small steps forward while keeping your toes off of the ground at all times
3. This will look rather awkward as you will need to keep your knees
relatively straight while you are walking

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TOE WALK
1. From a normal standing position raise up on the balls of your feel so that your heels are off the ground as high as they will go

2. Walk forward while staying on the balls of your feet and keeping your heels off the ground

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WALK THE RAILS
1. Assume a wide stance position as if you had each foot on a railroad track
2. Slightly bend at your knees as you walk forward keeping your feet wide apart as all times just as if you were walking down the railroad track

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MARCH IN PLACE WITH HEAD TURNS
1. From a standing position begin marching in place by alternately raising one knee in front of your body at a time to hip height
2. Swing your bent arms as you normally would when you are marching or walking with opposite hand and knee coming forward
3. Match the cadence of your marching by alternately turning your head to the same side as the knee that you lift 

4. Maintain a slow steady rhythm at first and then gradually speed up as you are able
5. It is important to synchronize the head turns with the knee lifts

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WALKING WITH HEAD TURNS
1. Walk straight ahead using confident strides swinging your bent arms as you normally would when walking with opposite hand and foot coming forward
2. Match the cadence of your stepping by alternately turning your head to the same side as the foot you are stepping forward with (e.g. look to the right when you step forward with your right foot)

3. Your rhythm should be steady using a normal walking pattern
4. Your path should be straight ahead with veering to the right or left
5. Your head turns and stepping should be synchronized

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CARIOCHE (AKA “GRAPEVINE”)
1. This is a lateral movement that requires you to cross your feet
2. Start in a normal standing position

Exercises for Balance and Mobility 113

3. Move to the left by stepping your right foot over your left foot

4. Continue moving left by stepping your right foot behind your left foot

5. Continue repeating this pattern of stepping your right foot in front of and then behind your left foot
6. Reverse the pattern to move to the right
7. Start slowly and then once you get the hang of it gradually increase your speed until it becomes a faster and more “athletic” type of movement
8. A faster movement will require you to turn your hips one way while you turn your upper body in the opposite direction and to stay up on the balls of your feet more


Advanced Variations for Walks and Marches:
Eyes Closed: Close your eyes while performing
Backwards: Perform by walking backwards
Eyes Closed Backwards: Close your eyes while walking backwards
Head Turns: Turn your head to the right when you step forward with the right foot and turn your head to the left when you step forward with the left foot

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HOPSCOTCH
Yes, this is just like the game you probably played as a kid but without having to draw squares on the ground.
1. Start with feet shoulder-width apart

2. Hop onto your right leg with the left leg lifted off the ground

3. Hop back into a shoulder-width stance

4. Hop onto the left leg with the right leg lifted off the ground
5. Hop back into a shoulder-width stance

6. Repeat this sequence for 10-15 seconds
7. You may do this in place or move forward with each hop just like you do in Hopscotch

BUNNY HOPS
1. Start in a standing position with feet shoulder-width apart
2. Crouch down slightly with your arms bent or by your side

3. Hop forward about 6-12 inches making sure both feet move together and land softly

4. Pause to make sure you are well-balanced and hop forward again
5. Drive your arms forward when you jump and focus on jumping forward 
rather than up
6. Gradually increase the distance you are jumping as you are able

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LINE HOPS
1. Try to find a place where there is a line or small crack on the floor
2. Stand directly behind the line/crack with toes almost touching it
3. Keeping soft knees and bending slightly at the hips, hop forward over the line/crack and then quickly hop backwards over the line to return to the starting position
4. Continue hopping forwards and backwards over the line
5. Start slowly and then gradually speed up as fast as you are able
6. Try to stay on the balls of your feet as much as possible
7. Hop for 10-15 seconds

 

Line Hop Variation: Stand beside the line instead of behind it and jump sideways (right and left) over the line as quickly as you can

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FEET SWITCHES
1. Try to find a place where there is a line or small crack on the floor
2. Stand straddling the line with your right foot over the line and left foot behind the line a little narrower than shoulder-width apart
3. Your arms should be bent (as if running) with the left arm in front of
your shoulder and right arm behind your shoulder

4. Switch feet positions by moving both feet and arms at the same time so now the other foot is in front and the other foot is behind the line
5. Your arms will also have changed positions
6. Continue doing this as quickly as possible for 10-15 seconds

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