Table 1 Exercises

Hip and Knee Bends

   1. While standing facing kitchen sink (choose one):

a. Hold with both hands

b. One hand

c. Fingertips

   2. Bend hips and knees

   3. Rise up again

Heel Raises

   1. While standing facing kitchen sink (choose one):

a. Hold with both hands

b. One hand

c. Fingertips

   2. Rise up on your toes

   3. Hold for count of 5

   4. Come down

   Progression:

   A. Standing on both legs, hold with both hands.

   B. Standing on both legs, hold with one hand.

   C. Standing on both legs, hold with fingertips.

   D. Standing on one leg, hold with both hands.

   E. Standing on one leg, hold with one hand.

   F. Standing on one leg, hold with fingertips.

Sit to Stand

This activity involves standing up from a seated position and returning to a seated position with weight evenly distributed on both legs.

   Progression:

   A. Sitting at edge of chair, lean forward, push up with arms and stand up.

   B. Sitting at edge of chair, lean forward, put arms out and stand up.

   C. Sitting at edge of chair, lean forward, fold arms across chest and stand up.

   D. Sitting at back of chair, lean forward, push up with arms and stand up.

   E. Sitting at back of chair, lean forward, put arms out and stand up.

   F. Sitting at back of chair, lean forward, fold arms across chest and stand up.

Marching in Place

This activity involves standing on a level surface and raising knees, in an alternating manner, as high as possible.

   Progression:

   A. Holding on with both hands, raise legs, in an alternating manner, bending hip to 90 degrees.

   B. Holding on with one hand, raise legs, in an alternating manner, bending hip to 90 degrees.

   C. Without holding on, raise legs, in an alternating manner, bending hip to 90 degrees.

Tandem Walking

   1. Stand with (right/left) hand on counter.

   2. Move hand along counter as you step.

   3. Place right heel directly in front of toes of left foot.

   4. Now place left heel directly in front of toes of right foot.

   5. Continue until you run out of counter space.

   6. Walk backwards, placing toe directly behind heel for each step.

   7. Continue until you are back to your starting position.

Dynamic Standing Balance

   1. Turning towards (right/left) side

   2. Turning towards (left/right) side

B. Exercises for non-ambulatory/unable to stand independently participants

Bridging

   1. Bend knees and place hands at sides.

   2. Raise buttocks off surface of the bed and hold for 3 seconds, resume starting position.

   Progression:

   A. Bilateral bridge.

   B. Bilateral bridge: shift hips from side to side, return to start position

   C. Unilateral bridge: one leg bent with the other leg straight

Leg Crossover

   1. Start with leg flat on floor and other leg bent.

   2. Lift bent leg over other leg.

   3. Lift and uncross, resuming position in #1.

   4. Repeat crossing/uncrossing motion on both sides.

Heel Slides

   1. Start with knees bent, feet resting on floor.

   2. Slowly slide heel of one leg down and straighten leg.

   3. Slowly bring heel of leg along floor, and return to start position (keep heel in contact with floor throughout exercise).

   4. Start with #1 and repeat with other leg.

Side-lying to Sit

   While lying on (left/right) side with hips and knees bent and heels supported by the bed:

   1. Push down with the elbow touching the surface of the bed and the opposite hand.

   2. Come to a sitting position with legs dangling off edge of bed.

Static Sitting Balance

   Progression:

   A. Sitting with equal weight on both buttocks for 30 seconds.

   B. Sitting with upright posture:

   1. Shift weight to hip, lift opposite leg from chair by flexing hip. Hold 5 seconds.

   2. Shift weight to opposite hip, lift leg from chair by flexing hip. Hold for 5 seconds.

Dynamic Sitting Balance

   1. Same side, lean forward in chair, diagonal reaching with stronger arm.

   2. Same side, backward diagonal reaching with stronger arm.

   3. Same side, lean forward, diagonal reaching with weaker arm.

   4. Same side, backward diagonal reaching with weaker arm.