Professional Documents
Culture Documents
BALANCE BASICS
1 Seated Balance
2 Seated Balance with Trunk Leans
FINE TUNING THE SENSES
3 Seated Balance with Leg Movements (1)
27 Visual: Seated Trunk Movements
4 Seated Balance with Leg Movements (2)
28 Somatosensory: Seated Trunk Movements
5 Chair Transfers FUNCTIONAL FROLICS
29 Vestibular: Seated Trunk Movements
6 Standing with Altered Base of Support (1) 45 Circle Soccer
30 Somatosensory: Shift Around the Clock
7 Standing with Altered Base of Support (2) 46 Give and Take Walk
32 Visual: Shift Around the Clock
8 Shift Around the Clock 47 Musical Spots
33 Visual: Standing with Altered Base of Support (1)
9 Lateral Weight Shifts with Head Turns 48 Fast Feet
34 Visual: Standing with Altered Base of Support (2)
10 Forward Right & Left Step 49 Line Pass
35 Somatosensory: Standing with Altered Base of
11 Four Corner Stepping 50 Parachute
Support (1)
12 Foot Drawing 51 Parachute Push Pull
36 Somatosensory: Standing with Altered Base of
13 Ball Rolls Support (2) 52 Creek Walk
14 Creek Crossing 37 Vestibular: Standing with Altered Base of 53 Emily Post Promenade
15 Walk with Directional Changes and Support (1) 54 Waiter's Relay
Abrupt Stops 38 Vestibular: Standing with Altered Base of 55 Horseshoes with Altered Base
Support (2) of Support
FANCY FOOTWORK
39 Somatosensory & Vestibular: Balloon Volleyball
16 Walk with Altered Base of Support FIRMING UP THE MUSCLES
40 Somatosensory: Forward Right & Left Step
17 Walk with Head Turns 56 Strength: Heel Raises
41 Somatosensory: Walking with Altered Base of
18 Walk Through Cones 57 Strength: Forward Lunge
Support
19 Obstacle Negotiation with Cones 58 Strength: Forward / Backward
42 Visual: Walking with Altered Base of Support
20 Variation Course Leg Lifts
43 Vestibular: Walking with Altered Base of Support
21 Mambo Steps 59 Strength: Lateral leg Lifts
44 Somatosensory: Walking with Altered Vision
22 Side Step 60 Strength: Leg Curls
23 Grapevine / Braiding 61 Strength: Squats
24 Semi-Tandem & Tandem Walk
25 Figure 8 Walk
26 Spiral Walk
Balance and Mobility Exercises for Physical Activity Classes
Challenge Level Key
Moderate Challenge
High Challenge
Do Not Perform
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009
L1 Level 1
Table of Exercises
8 Shift Around the Clock 35 MST Somatosensory: Standing with Altered Base of Support (1)
9 Lateral Weight Shifts with Head Turns 36 MST Somatosensory: Standing with Altered Base of Support (2)
10 Forward Right & Left Step
37 MST Vestibular: Standing with Altered Base of Support (1)
11 Four Corner Stepping
38 MST Vestibular: Standing with Altered Base of Support (2)
18 Walk Through Cones
20 Variation Course 39 MST Somatosensory & Vestibular: Balloon Volleyball
21 Mambo Steps 40 MST Somatosensory: Forward Right & Left Step
22 Side Step
41 MST Somatosensory: Walking with Altered Base of Support
27 MST Visual: Seated Trunk Movements
45 Circle Soccer
28 MST Somatosensory: Seated Trunk Movements
31 MST Somatosensory: Shift Around the Clock
50 Parachute
51 Parachute Push Pull
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 4
L2 Level 2
Table of Exercises
9 Lateral Weight Shifts with Head Turns 19 Obstacle Negotiation with Cones
32 MST Visual: Shift Around the Clock
10 Forward Right & Left Step
33 MST Visual: Standing with Altered Base of Support (1)
11 Four Corner Stepping
35 MST Somatosensory: Standing with Altered Base of Support (1)
12 Foot Drawing
37 MST Vestibular: Standing with Altered Base of Support (1)
15 Walk with Directional Changes and Abrupt Stops 40 MST Somatosensory: Forward Right & Left Step
16 Walk with Altered Base of Support 41 MST Somatosensory: Walking with Altered Base of Support
18 Walk Through Cones 42 MST Visual: Walking with Altered Base of Support
20 Variation Course 44 MST Somatosensory: Walking with Altered Vision
21 Mambo Steps 47 Musical Spots
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 5
L2 Level 2
Table of Exercises
High Challenge:
23 Grapevine / Braiding
25 Figure 8 Walk
26 Spiral Walk
45 Circle Soccer
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 6
Floor to Standing Transfer
Option A
Crawl to an external support to pull
up to standing.
Option B
Half-kneel to standing.
Option C A B C
Hand-walk to standing.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 7
Balance Basics
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009
# 1 Seated Balance L1
Functional Benefits:
Challenge Level: Can you sense that your ears are directly above
your shoulders?
Hands on chair = Easiest
Hands on thighs = More Difficult Can you sense that your shoulders are directly
Arms crossed over chest = Most Difficult above your hips?
Recommended Room Set-up: Can you feel that you have equal weight on both
1 A or 1 B sides of your buttocks?
Equipment:
Chair with or without armrests
Can you sense that your ankles are directly
Safety Guidelines: below your knees?
Position near wall for safety (if using balance balls). Can you feel your feet in contact with the
floor?
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 9
# 2 Seated Balance with Trunk Leans L1
Improves postural alignment and stability in seated position. Sit tall with the feet flat on the floor before beginning
Increases strength and flexibility of the trunk and hip muscles. each trunk movement. Keep hips directed forward.
Instructions for Activity: Keep eyes directed forward & fixed on a vertical target
at eye level.
Sit tall on chair with or without armrests with feet hip-width apart.
Perform each movement through as complete a range
If using a ball, hold ball with two hands.
of motion as possible while maintaining balance.
Perform trunk movements as instructed below.
- Lateral Rotations. With ball, extend arms to each side of rotation. Maintain an extended upper body position throughout
- Forward & Backward Leans. With ball, extend arms forward. the rotation or lean.
- Diagonal Forward & Backward Leans. With ball, extend arms so ball Breathe evenly throughout exercise.
is over or beyond the knee in the direction of lean.
Rotation:
Repetitions:
As you turn trunk to the right, be aware of the weight
3 repetitions each direction with center stop
remaining on the left side
3 repetitions each direction with no center stop
Forward and Backward:
Recommended Room Set-up:
Can you feel more tension in the thighs as you lean
1 A or 1 B
forward, and less as you lean backward?
Equipment:
Diagonal:
Chair with or without armrests
Small exercise ball (optional) Bring the nose over the knee as you lean the trunk
forward and on the diagonal.
Safety Guidelines:
Position near wall for safety (if using balance balls).
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 10
# 3 Seated Balance with Leg Movements (1) L1
Functional Benefits:
Improves postural alignment and stability in seated position.
Improves strength of muscles of the trunk, legs, and feet. Reinforcing Verbal Cues:
Instructions for Activity: Keep your body tall and your gaze
Sit tall on chair with or without armrests with feet hip-width apart. focused forward on a vertical target.
Perform leg movements as instructed below.
- Heel Lifts Heel Lifts
- Toe Lifts Weight should shift to the balls of the
- Combination Heel and Toe Lifts feet as the heels leave the floor.
- Ankle Circles (heel in contact with floor).
10 repetitions each of the following sequences. Weight should shift to the heels of the
feet as the toes lift up from the floor.
Simultaneous
Alternating
Double and single on verbal commands Combination Lifts
For combination heel and toe lifts:
Recommended Room Set-up:
Weight should first shift to the ball of the
1 A or 1 B feet as the heels leave the floor and
Equipment: then back to the heels as the toes are
Chair with or without armrests lifted off the floor.
Safety Guidelines:
Ankle Circles
Position near wall for safety (if using balance balls).
Keep heel in contact with the floor.
Modify hand position to maximize stability on more difficult progressions.
(See Exercise #1)
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 11
# 4 Seated Balance with Leg Movements (2) L1
Functional Benefits:
Improves postural alignment and stability in seated position.
Improves strength of muscles of the trunk, legs, and feet.
Reinforcing Verbal Cues:
Instructions for Activity: Keep your body tall and direct your
Sit tall on the chair. gaze forward.
Perform leg movements as instructed below. Shift weight through the hip to the
opposite side before lifting the leg.
1) Seated Marches (vary height of marches)
2) Single Leg Extensions
Challenge Level:
Repetitions: Require a more difficult starting arm
10 repetitions each leg for each exercise position.
Increase the number of repetitions of
Recommended Room Set-up: each exercise.
1 A or 1 B Increase or decrease the speed at
which the exercise must be
Equipment:
performed.
Chair with or without armrests
Safety Guidelines:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 12
L2
# 5 Chair Transfers L1 participants should perform
L1
while holding onto assistive device.
Instructions for Activity:
Chair Transfers Inside Circle
Arrange chairs in a circle (chairs facing the center of the circle), one
chair per participant, with one additional chair.
- Level 1 participants move one at a time. When the first Reinforcing Verbal Cues:
participant sits, the second participant will begin the transfer.
Inside Stand tall with your head
- Moving in a clockwise direction, each participant moves to the Circle
next chair. erect and your ears
directly above your
- Repeat until participants return to their starting chair.
shoulders after rising
- Repeat in counter-clockwise direction. from chair.
Chair Transfers Outside Circle (Level 2 only) Focus your eyes on a
Arrange chairs in a circle (chairs facing out from the center of the vertical target directly in
circle), one chair per participant. front of you.
- Moving in a clockwise direction, each participant moves to the Be sure you can feel the
Outside Circle
next chair. chair with your legs
before you sit down.
- Repeat until participants return to their starting chair.
- Repeat in counter-clockwise direction.
- Increase challenge by adding music. Participants will sit down
when the music stops (musical chairs).
Equipment:
Chairs
Music (optional for Level 2)
Safety Guidelines:
Position near wall for safety (if using balance balls).
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 13
L1 L2
# 6 Standing with Altered Base of Support (1) L1 participants should perform
while holding onto assistive device.
Functional Benefits:
Increases stability when standing in reduced or altered base of Reinforcing Verbal Cues:
support.
Improves body awareness and control in standing position. Stand tall and imagine that the top of the head is being pulled
toward the ceiling by a string.
Instructions for Activity:
Keep the eyes directed forward and focused on a vertical target at
Stand with feet hip-width apart, ears directly above the
eye level.
shoulders and shoulders directly above the hips.
1) Feet Together Split Stance
Move feet together so that the heels and toes are touching Shift weight forward through the hips as you bring the foot forward.
if possible. Hold position for 15 seconds with eyes open.
Challenge Levels (for participants not in need of assistive device):
2) Split Stance
Hand on chair = Easiest
Bring left foot directly forward so that the left heel is even Arms at the side = More Difficult
with the toes of the right foot. Arms crossed over chest = Most Difficult
Shift weight in forward direction until hips are between the
heel of the front foot and the toes of the rear foot. Hold
position for 15 seconds with eyes open.
1. Feet together
Repeat standing exercise with opposite foot forward. (Heels and toes together.)
Increase the hold by 5 seconds (as stability improves) to a
maximum of 30 seconds. 2. Split Stance
(Front heel even with toes of rear foot.)
Safety Guidelines:
Position near wall for safety.
L1 participants should perform while holding onto assistive
device
L2 participants may hold on to chair for added stability..
DO NOT PROGRESS to more challenging position until lower Recommended Room Set-up: Equipment:
challenge position is mastered successfully. Chair
3 a, 3b, or 4
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 14
L1 L2
# 7 Standing with Altered Base of Support (2) L1 participants should perform
while holding onto assistive device.
Functional Benefits:
Increases stability when standing in reduced or altered base of
Reinforcing Verbal Cues:
support.
Improves body awareness and control in standing position. Stand tall and imagine that the top of the head is being pulled
Instructions for Activity: toward the ceiling by a string.
Stand tall with ears directly above the shoulders and shoulders Keep the eyes directed forward and focused on a vertical target at
directly above the hips. eye level.
Start with feet hip-width apart, arms at sides.
Shift weight forward through the hips as you bring the foot forward.
3) Semi-Tandem
Bring one foot directly ahead of the other with space between Challenge Levels (for participants not in need of assistive device):
the heel of the front foot and the toes of the back foot. Hand on chair = Easiest
Perform with the opposite foot forward. Arms at the side = More Difficult
Arms crossed over chest = Most Difficult
4) Tandem
Bring one foot directly ahead of the other so that the heel of
the front foot is touching the toes of the back foot.
Perform with the opposite foot forward. 3. Semi-Tandem position
(Front foot ahead of the rear foot with small space between feet)
Hold each position for 15 seconds. Increase the hold by 5 seconds
(as stability improves) to a maximum of 30 seconds..
Safety Guidelines:
Position near wall for safety.
L1 participants should perform while holding onto assistive device 4. Tandem
L2 participants may hold on to chair for added stability.. (Heel of front foot touching toes of back foot)
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 15
L2
#8 Shift Around the Clock L1 participants should perform L1
while holding onto assistive device.
Functional Benefits:
Improves body awareness and control in standing position. Reinforcing Verbal Cues:
Instructions for Activity: Imagine there is string connected to the top of your head that
is being pulled toward the ceiling.
Begin standing with feet hip-width apart.
Shift weight to one direction by sliding hips and shoulders to that Keep you chin and shoulders level.
direction. Hold for 3 seconds, return to midline.
Keep your toes and heels on the floor at al times.
Participants lean to various positions on an imaginary clock
face. Remember to lean from your ankles and keep your back
First few repetitions go from: straight.
- 12 to 6 with center stop (forward / backward) Shift weight to one direction by sliding hips and shoulders to
- 3 to 9 with center stop (side to side) that direction.
For later repetitions progress to:
Move the shoulders and hips together.
- No stop at center
- Varying directions
- 12 to 3 ; 6 to 9 12 12
- 1 to 7; 11 to 5
Repetitions:
3-5 repetitions to each direction. 9 3 9 3
Challenge Levels:.
Change arm position (see exercise #6)
6 6
Recommended Room Set-up:
3 a, 3b or 4 12 12
Equipment:
Chair
Safety Guidelines: 9 3 9 3
Position near wall for safety.
Keep heels and toes on floor.
6 6
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 16
L2
# 9 Lateral Weight Shifts with Head Turns L1
Shift weight through hip to one side while turning the head to the
same side. Return the head and hips to midline. Perform weight
shift and head turn to the opposite side.
Repeat exercise but turn head to opposite side of weight shift.
Repetitions:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 17
L2
# 10 Forward Right & Left Step L1
Functional Benefits:
Increases lower body muscle strength.
Improves agility during stepping and walking. L1 participants should perform
while holding onto
Instructions for Activity:
assistive
Stand with feet hip-width apart.
device.
Place spots as depicted in photo.
Shift weight onto left foot and step forward with right foot,
bending the knee as the right foot contacts the floor.
Shift weight back through the left hip and step backwards with
the right foot.
Move the spot ahead of the left foot. And perform stepping Reinforcing Verbal Cues:
sequence with the left leg stepping forward.
Stand tall with shoulders level,
Repetitions: and chin parallel to floor.
Repeat 5 times with each leading leg.. Shift weight through hip to
Challenge Levels: opposite side BEFORE stepping
Change arm position. forward or backward.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 18
L2
# 11 Four Corner Stepping L1
Functional Benefits:
L1 participants should perform
Increases lower body muscle strength.
while holding onto
Improves agility during stepping and walking. assistive
Instructions for Activity: device.
Stand with feet hip-width apart.
Shift weight to the left, leading with the hip and step forward with right
foot, bending the knee as the right foot contacts the floor. Reinforcing Verbal Cues:
Shift weight forward onto right foot and step forward with the left foot. Stand tall with shoulders
Shift weight leading with the left hip onto left foot and step backward level, and chin parallel to
with right foot. floor.
Shift weight back through the right hip and step backward with the left Focus your eyes on a
foot. vertical target at eye level.
Perform stepping sequence with the left leg stepping forward first.
Repetitions: Shift weight to opposite side BEFORE stepping
5 times with each leading leg forward or backward.
Challenge Levels: Move your knee over the toes as you step forward
Level 1 - Move foot to a new spot on external verbal cue from with the leading leg.
instructor. Shift weight through the hips in the direction of the
Level 2 only - Dancing with Spots. Move foot to a new spot on beat of weight shift (side, forward, back, side).
the music.
Equipment: Recommended Room Set-up: Safety Guidelines:
Chair Level 1: 3 a, 3b or 4 Position near chair or wall for safety
Spots (optional) Level 2: 2, 3a, 3b or 4 Step forward only as far as stability permits.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 19
L2
# 12 Foot Drawing
Functional Benefits:
Increases lower body muscle strength.
Improves agility during stepping and walking.
2 times with each pattern, with each leg Stand tall with shoulders level, and chin parallel
to floor.
Recommended Room Set-up:
Focus your eyes on a vertical target at eye level.
3a, 3b, or 4
Slide your hips sideways so that your weight is
Equipment: on the supporting leg.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 20
L2
# 13 Ball Rolls
Functional Benefits:
Increases lower body muscle strength.
Improves weight shift abilities.
Repetitions:
Reinforcing Verbal Cues:
2 times each direction, each leading leg.
Recommended Room Set-up: Stand tall with shoulders level, and chin
3a, 3b, or 4 parallel to floor.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 21
L2
# 14 Creek Crossing
Functional Benefits:
Improves ability to increase stride length during walking.
Increases lower body strength and ability to step over
obstacles.
Improves trunk stability during dynamic activities.
Step only as far as stability permits. Keep the shoulders and hips facing forward as
you step across the creek.
Recommended Room Set-up:
Lead with the hips, not the nose.
9
Slightly flex the knees on each landing.
Equipment:
Masking tape (color should provide sharp contrast to floor)
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 22
Fancy Footwork
Functional Benefits:
L1 participants should perform
Improves ability to turn while moving (turning at a street corner, at the
end of the market aisle, or maneuvering through crowds). while holding onto
assistive
Instructions for Activity: device.
Stop and Go
Participants will walk across or around the room making abrupt stops
and starts on instructors command (i.e., Red Light, Green Light).
Directional Changes
While walking, participants will change direction on instructors
Reinforcing Verbal Cues:
command. Ask participants to make: (Before beginning the activity)
- Turns
Find a new vertical target with each turn.
- Turns
- Full Turns
Walk tall with your head erect and your ears
Repetitions: directly above your shoulders.
2 times across room for each type of turn
Focus your eyes on a target directly in front
Recommended Room Set-up: of you and walk directly toward it.
7 (waves)
Widen your base of support when you stop
Equipment:
quickly.
None
Safety Guidelines:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 24
L2
# 16 Walk with Altered Base of Support
Functional Benefits:
Helps develop a more flexible gait pattern.
Improves stability during dynamic activities. Reinforcing Verbal Cues:
Instructions for Activity:
Keep your body as tall as
Have participants walk across the room using a:
possible with your chin
Narrow step
parallel to the floor and
Wide step
ears directly above the
Combined narrow and wide step shoulders.
(8 steps narrow, 8 steps wide). Increase or decrease the number
Keep your eyes focused
of steps using each gait pattern to match abilities of the
forward on a vertical
participants.
target at eye level.
Step-to walk.
- Participants take a long step with the right leg and then a short Feel the heel make
step with the trailing left leg so that the feet are even. Lead with contact with the floor first
the right leg each time. followed by pressure
- Repeat with the left leg leading. moving toward the toes
as you push off from
Forward toe walking
floor (unless toe
Repetitions:
walking).
Once /twice length of room for each step pattern
Recommended Room Set-up:
7
Equipment:
None
Safety Guidelines:
Position near wall for safety
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 25
L2
# 17 Walk with Head Turns
Functional Benefits:
Improves stability during dynamic activities.
Reinforcing Verbal Cues:
Improves ability to turn the head while moving, i.e., checking for traffic
while crossing street, walking through the market aisle, or turning to talk
(Before beginning the activity)
to someone while walking.
Find a new vertical target with each
Instructions for Activity: head turn.
Instructor uses verbal commands for head turns while participants are
walking across the room, i.e., Turn head right, center, left. Maintain tall posture as you walk.
Issue commands to pace each activity based on participant abilities.
Keep your eyes focused forward on a
Walking with Head Turns vertical target at eye level.
Up Center Down
Up Down (no center stop)
Safety Guidelines:
Instruct participants to walk at a comfortable pace.
Increase the number of counts if more supervision is needed.
Equipment:
None
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 26
L1 L2
# 18 Walk Through Cones L1 participants should perform
while holding onto assistive device.
Place the cones across the room so that they Find a new vertical target with each turn.
form an S shape pattern.
Widen your base of support if you stop quickly.
Instruct the participants to walk towards a cone Anticipate the next cone.
and then turn around the cone to head back in
the opposite directions.
Equipment:
Cones
Safety Guidelines:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 27
L2
# 19 Obstacle Negotiation with Cones L1 participants should perform L1
while holding onto assistive device.
Functional Benefits:
Zig-Zag Course:
Have participants negotiate a walking course comprised of
8 to 10 cones set at different distances apart.
Begin with the cones approximately 5 to 10 feet apart and
at a 45 degree angle to each other.
Gradually reduce the distance between the cones so that
the turning radius is reduced. Encourage participants to
look forward to the next cone and try and maintain a
consistent cadence (speed) and stride length as they move
through the course. Reinforcing Verbal Cues:
Slalom Walking Course: Walk tall with your head erect and your
Place the cones in a straight line approximately 5 feet apart ears directly above your shoulders.
and have each participant move through the course while Focus your eyes on a target in front of
maintaining the same cadence and stride length. you and walk directly toward it.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 28
L1 L2
# 20 Variation Course L1 participants should perform
while holding onto assistive device.
Functional Benefits:
Equipment:
Cones
Safety Guidelines:
Step-together leading with left leg
Position near walls for safety
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 29
L1 L2
# 21 Mambo Steps L1 participants should perform while
holding onto assistive device.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 30
L1 L2
# 22 Side step
L1 participants should perform
while holding onto assistive device.
Functional Benefits:
Increases strength of hip and thigh muscles.
Improves agility for lateral stepping activities such as getting to
a seat in the theatre, or squeezing through a tight space.
Improves lateral stability and lowers risk for sideways falls.
Repetitions:
4-8 times each direction
Equipment:
None
Safety Guidelines:
Position near walls for safety.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 31
L2
# 23 Grapevine / Braiding
b) Full Braid
Alternate one of each, moving the trailing foot in front of, and then behind
the leading leg
Safety Guidelines:
Begin by moving ONLY to midline.
Discontinue activity if there is discomfort in the hip region.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 32
L2
# 24 Semi-Tandem & Tandem Walk
Functional Benefits:
Increases lateral stability when moving forward.
Improves ability to walk between narrow spaces. Reinforcing Verbal Cues:
Improves body awareness during dynamic activities.
Focus your eyes
Instructions for Activity: forward on a vertical
target at eye level.
Start with one foot at the beginning end of a masking tape line.
Keep shoulders and
a) Semi-Tandem hips level.
- Begin walking along the tape line by placing one foot directly Make sure the hips
ahead of the other with space between the heel of the front foot move forward with
and the toes of the back foot. Continue walking to end of tape. each step.
b) Tandem
- Begin walking along the tape line by placing one foot directly in
front of the other so that the heel of the front foot is touching the
toes of the back foot. Continue walking to end of tape.
Safety Guidelines:
Position participants near wall for added safety
Equipment:
Masking tape (optional)
Chairs, if needed for stability
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 33
L2
# 25 Figure 8 Walk
Functional Benefit:
8
Improves ability to turn during dynamic activities (turning at a
street corner, at the end of the market aisle, or maneuvering
through crowds).
Repetitions:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 34
L2
# 26 Spiral Walk
Functional Benefit:
Improves ability to turn while moving, i.e., turning at a street corner, at the end
of the market aisle, or maneuvering through crowds.
Create a gradually decreasing spiral pattern as you walk in smaller and smaller
circles on each revolution.
Pause in the center, and then walk out in a gradually increasing spiral pattern to
return to the starting point.
Perform in the opposite direction.
Repetitions:
Decrease size of circles as stability permits. Start with wide spiral pattern (more
steps) and progress to tighter spiral (fewer steps) after practice.
Stop activity if participant becomes dizzy.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 35
Fine Tuning the Senses
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 37
Multisensory Training: Somatosensory L1
# 28 (Seated Trunk Movements)
Feet on firm surface.
Functional Benefits: Vision reduced, or removed.
Improves ability to maintain balance by using somatosensory
inputs more effectively.
Increases stability in environments of reduced or absent lighting Reinforcing Verbal Cues:
(darkened room, movie theater, getting up at night). Sit tall with the feet flat on the floor.
Instructions for Activity: Perform exercise slowly, through as complete a range of motion
as possible while maintaining balance.
Sit tall on chair with or without armrests with feet hip-width apart.
Change vision by wearing sunglasses or closing eyes. Maintain an extended upper body position throughout activity.
(Open eyes before progressing to the next sequence.)
If using a ball, hold ball with two hands. Rotation:
Feel the pressure increase under the foot on the side opposite
Perform trunk movements as instructed below. to the trunk rotation.
- Lateral Rotations. (With ball, extend arms to each side of Feel the tension increase in the leg on the side opposite to the
rotation.) rotation.
Forward and Backward Lean
- Forward & Backward Leans. (With ball, extend arms
forward.) Feel the pressure increase under the front of both feet as you
lean forward.
- Diagonal Forward & Backward Leans. (With ball, extend
Feel the pressure move to the heels as you lean backward.
arms so ball is over the knee in the direction of lean.)
Feel the tension change in your thighs as you lean forward and
Repetitions:
then backward.
3 repetitions each direction with center stop
Diagonal Forward and Backward Lean
3 repetitions each direction with no center stop
Feel the pressure increase under the foot and in the leg of the
Recommended Room Set-up:
side to which you lean.
1a or 1b
Feel the pressure move to the heel as you lean backward.
Equipment:
Chair with or without armrests Feel the tension in your thigh increase as you move the trunk
forward over the leg, and decrease as you move the trunk
Small exercise ball (optional) backward.
Sunglasses
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 38
Multisensory Training: Vestibular L1
# 29 (Seated Trunk Movements)
Feet on compliant surface.
Vision reduced, or removed.
Functional Benefits:
Improves ability to maintain balance by using vestibular inputs more effectively.
Increases stability in environments of reduced or absent lighting, and soft flooring
(carpet, lawn, sand).
Reinforcing Verbal Cues:
Instructions for Activity:
Sit tall with the feet flat on the floor.
Sit tall on chair with or without armrests with a Dyna-Disc or pillow on seat.
Position feet hip-width apart. Perform exercise slowly, through as
complete a range of motion as possible
Place foam pad under feet while maintaining balance.
Change vision by wearing sunglasses or closing eyes. (Open eyes before
progressing to the next sequence.) Maintain an extended upper body
position throughout activity.
If using a ball, hold ball with two hands.
Perform trunk movements as instructed below.
- Diagonal Forward & Backward Leans. (With ball, extend arms so ball is over Safety Guidelines:
the knee in the direction of lean.) Advise participants to sit down
Repetitions: Equipment: slowly on Dyna-Disc
3 repetitions each direction with center stop Chair with or without armrests Instruct participants to hold to
3 repetitions each direction with no center stop Dyna-Disc or pillow chair while instructor places
Small exercise ball (optional) foam under feet.
Recommended Room Set-up:
Airex or foam pad Participants must open eyes if
1a or 1b dizzy, or if experiencing
Sunglasses
extreme instability.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 39
Multisensory Training: Somatosensory L1
# 30 (Pass the Potato)
Functional Benefits:
Improves ability to maintain balance by using somatosensory
inputs more effectively.
Increases stability in environments of reduced or absent lighting
(darkened room, movie theater, getting up at night). Reinforcing Verbal Cues:
Increases stability in busy visual environments.
Sit tall on your chair or ball.
Instructions for Activity:
Sit tall on chair with or without armrests with feet hip-width apart. Keep your feet apart and flat on the floor.
Using both hands, pass the ball or balloon to next person. Use Turn from the waist to pass the ball.
both hands to receive object. Perform the following in both a
clockwise and counter-clockwise direction:
- Waist level pass
- High pass
- Low pass
Challenge Level
Increase the pacing (Hot Potato)
Repetitions:
4 times in each direction for each passing method.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 40
Multisensory Training: Somatosensory L2
# 31 (Shift Around the Clock) L1
L1 is performed in one-to-one setting only.
Functional Benefits:
Feet on firm surface.
Vision reduced, or removed.
Improves ability to maintain balance by using
somatosensory inputs more effectively.
Increases stability in environments of reduced or
absent lighting (darkened room, movie theater, getting Reinforcing Verbal Cues:
up at night).
Imagine there is a string connected to the top of your head that is
Instructions for Activity:
being pulled toward the ceiling.
Begin standing with feet hip-width apart.
Can you feel more pressure under the front of the feet as you shift
Change vision by wearing sunglasses or closing
eyes. forward?
Shift weight to one direction by sliding hips and Can you feel the pressure move to the heels as you shift backward?
shoulders to that direction. Hold for 3 seconds, return
to midline. Does the pressure increase under your right foot as you shift to the
right?
Participants lean to various positions on an imaginary
clock face (See exercise #8). Does the pressure increase under your left foot as you shift to the left?
Repetitions: When you return to the center:
3 repetitions to each direction with midline stop.
Can you feel your weight evenly distributed across both feet?
3 repetitions to each direction with no midline stop.
Challenge Levels:. Can you sense that your shoulders, hips and ankles are aligned?
Change arm position (see exercise #6).
Recommended Room Set-up:
3 a, 3b or 4
Equipment: 12 12 12 12
Chair
Safety Guidelines:
9 3 9 3 9 3 9 3
Position near wall for safety.
Keep heels and toes on floor.
6 6 6 6
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 41
Multisensory Training: Visual L2
# 32 (Shift Around the Clock) L1
L1 is performed in one-to-one setting only.
Functional Benefits:
Improves ability to maintain balance by using visual inputs Eyes open.
more effectively. Feet on compliant surface.
Increases stability when standing on soft surfaces (lawn,
sand, thick carpet).
Instructions for Activity:
Stand on foam pad with feet hip-width apart. Reinforcing Verbal Cues:
Keep eyes open.
Shift weight to one direction by sliding hips and shoulders to Imagine there is string connected to the top of your
that direction. Hold for 3 seconds, return to midline. head that is being pulled toward the ceiling.
Participants lean to various positions on an imaginary clock Keep your eyes directed forward at a vertical
face (See exercise #8). target that is eye-level.
Repetitions:
3-5 repetitions to each direction.
Challenge Levels:. 12 12
Change arm position (see exercise #8).
Recommended Room Set-up:
9 3 9 3
3 a, 3b or 4
Equipment:
Chair 6 6
Safety Guidelines: 12
12
Position near wall for safety.
Instruct participant to hold onto chair while stepping up onto
the foam pad. 9 3 9 3
L1 participants should perform while holding onto chair or
assistive device in one-to-one setting.
6 6
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 42
L2
# 33 Multisensory Training: Visual L1
(Standing with Altered Base of Support - 1) L1 is performed in one-to-one setting only.
Functional Benefits:
Feet on compliant surface.
Improves ability to maintain balance by using visual inputs more
effectively.
Eyes open.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 43
Multisensory Training: Visual L2
# 34 (Standing with Altered Base of Support - 2) L1
L1 is performed in one-to-one setting only.
Functional Benefits:
Feet on compliant surface.
Improves ability to maintain balance by using visual inputs more
Eyes open.
effectively.
Increases stability when standing on soft surfaces (lawn, sand,
thick carpet). 3. Semi-Tandem
3) Semi-Tandem
Bring one foot directly ahead of the other with space between 4. Tandem
the heel of the front foot and the toes of the back foot.
Perform with the opposite foot forward.
4) Tandem
Bring one foot directly ahead of the other so that the heel of
the front foot is touching the toes of the back foot. Reinforcing Verbal Cues:
Perform with the opposite foot forward.
Stand tall with ears, shoulders and hips aligned.
As stability improves, increase the challenge level of the arm Keep your eyes on a vertical target directly in
position (see exercise #6)
front of you at eye level.
Safety Guidelines:
Shift weight forward through the hips as you bring the
Position near wall for safety. foot forward.
Place chair next to participant.
Instruct participant to hold onto chair while stepping up onto the
foam pad.
Recommended Room Set-up: Equipment:
DO NOT PROGRESS to more challenging position until lower
3 a, 3b or 4 Chair
challenge position is mastered successfully.
Airex or foam pad
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 44
L2
# 35 Multisensory Training: Somatosensory L1
(Standing with Altered Base of Support - 1) L1 is performed in one-to-one setting only.
Functional Benefits:
Improves ability to maintain balance by using somatosensory 1. Feet together 2. Split Stance
inputs more effectively.
Bring left foot directly forward so that the left heel is even Feel your weight evenly distributed across both feet.
with the toes of the right foot. Split Stance
Shift weight in forward direction until hips are halfway Shift weight forward through the hips as you bring the foot
between the heel of the front foot and the toes of the rear forward..
foot. Hold position for 15 seconds with eyes open. Can you feel pressure from the floor evenly under the front and
Repeat standing exercise with opposite foot forward. the back foot?
Increase the hold by 5 seconds (as stability improves) to a Can you feel equal tension in the front leg and the back leg?
maximum of 30 seconds.
As stability improves, increase the challenge level of the arm
position (see exercise #6)
Safety Guidelines:
Recommended Room Set-up:
Position near wall for safety.
3 a, 3b or 4
Place chair next to participant.
Equipment: DO NOT PROGRESS to more challenging position until lower
Chair challenge position is mastered successfully.
Sunglasses
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 45
Multisensory Training: Somatosensory L1 L2
# 36 (Standing with Altered Base of Support - 2)
L1 is performed in one-to-one setting only.
Functional Benefits:
Improves ability to maintain balance by using somatosensory 3. Semi-Tandem
inputs more effectively.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 46
Multisensory Training: Vestibular L1 L2
#37
(Standing with Altered Base of Support - 1) L1 is performed in one-to-one setting only.
Functional Benefits:
Feet on compliant surface.
Improves ability to maintain balance by using vestibular
Vision reduced, or removed.
inputs more effectively.
1) Feet Together
Move feet together so that the heels and toes are
touching if possible. Hold position for 15 seconds with
eyes open.
2) Split Stance Reinforcing Verbal Cues:
Bring left foot directly forward so that the left heel is Stand tall with ears, shoulders and hips aligned.
even with the toes of the right foot.
For split stance: Shift weight forward through the hips as
Shift weight in forward direction until hips are halfway you bring the foot forward.
between the heel of the front foot and the toes of the
rear foot. Hold position for 15 seconds with eyes open.
Repeat standing exercise with opposite foot forward.
Increase the hold by 5 seconds (as stability improves)
to a maximum of 30 seconds. Safety Guidelines:
As stability improves, increase the challenge level of the Position near wall for safety.
arm position (see exercise #6) Place chair next to participant.
Recommended Room Set-up: Equipment: Instruct participant to hold onto chair while stepping up onto
Chair the foam pad.
3 a, 3b or 4
Airex or foam pad DO NOT PROGRESS to more challenging position until lower
Sunglasses challenge position is mastered successfully.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 47
Multisensory Training: Vestibular L1 L2
# 38 (Standing with Altered Base of Support - 2)
L1 is performed in one-to-one setting only.
4) Tandem
Bring one foot directly ahead of the other so that the heel of Reinforcing Verbal Cues:
the front foot is touching the toes of the back foot.
Stand tall with ears, shoulders and hips aligned.
Perform with the opposite foot forward.
Shift weight forward through the hips as you bring the foot
As stability improves, increase the challenge level of the arm
position (see exercise #6) forward.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 48
Multisensory Training: Somatosensory & Vestibular L1 L2
# 39
(Balloon Volleyball)
Functional Benefits:
Somatosensory
Activity performed on firm surface.
Improves stability when vision is needed for another task (reading,
walking, crossing street).
! L1 is performed in seated
position only, on chairs with armrests.
L2
Vestibular
Activity performed with feet on foam pads.
Improves stability when eyes are needed for another task while standing
on soft or uneven surfaces
Safety Guidelines:
Reach only as far as stability permits to safety to tap the balloon.
Alternate participants who stand on foam. Foam can be rotated Reinforcing Verbal Cues:
throughout the activity.
Balance and safety come first. Reach only within
Recommended Room Set-up: a safe distance.
6b (standing
6c (seated) If you feel a loss of balance, cease focusing your
eyes on the moving balloon and focus on a
Equipment: stationary target at eye level until you regain your
Airex or foam pads balance.
Non-slip material to prevent foam slipping on floor
Do not step off the foam to reach the balloon.
Balloons
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 49
L2
# 40 Multisensory Training: Somatosensory L1
(Forward Right & Left Step) L1 is performed in one-to-one setting only.
Functional Benefits:
Feet on firm surface.
Improves ability to maintain balance by using somatosensory
Vision reduced, or removed.
inputs more effectively.
Increases stability in environments of reduced or absent lighting
(darkened room, movie theater, getting up at night).
Reinforcing Verbal Cues:
Instructions for Activity: Stand tall with shoulders level, and chin
Stand with feet hip-width apart. parallel to floor.
Change vision by wearing sunglasses or closing eyes. Shift weight to opposite side, leading with the
(Open eyes before progressing to the next sequence.) hips, BEFORE stepping forward or backward.
Shift weight onto left foot and step forward with right foot,
bending the knee as the right foot contacts the floor. Can you feel your hips and shoulders
sliding together over to your stance leg?
Shift weight back through the left hip and step backwards with
the right foot.
Shift weight forward through the hips as the
Perform stepping sequence with the left leg stepping forward.
foot move forward.
Repetitions:
Repeat 5 times with each leading leg.. Can you sense that the knee moves over
the toes in the forward step.
Challenge Levels:
Change arm position.
Shift weight through the hips as the foot
Increase distance of spot. moves backward .
Safety Guidelines:
When you return to the starting position, can
Position near wall or next to chair for safety.
you feel pressure from the floor evenly under
Recommended Room Set-up:
both feet?
3a, 3b or 4
Equipment:
Chair
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 50
L2
# 41 Multisensory Training: Somatosensory L1
(Walk with Altered Base of Support) L1 is performed in one-to-one setting only.
Functional Benefits:
Feet on firm surface.
Improves ability to maintain balance by using somatosensory inputs more
effectively. Vision reduced, or removed.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 51
Multisensory Training: Visual L2
# 42 L2
(Walk with Altered Base of Support) Feet on compliant surface.
Eyes open.
Functional Benefits:
Improves ability to maintain balance by using visual inputs more effectively.
Increases stability when standing on soft surfaces, i.e., lawn, sand, thick carpet
Have participants walk across an exercise mat, or other compliant surface, using a:
Narrow step
Wide step
Combined narrow and wide step
(8 steps narrow, 8 steps wide). Increase or decrease the number of steps
using each gait pattern to match abilities of the participants.
Step-to walk. Add compliant surface
Participants take a long step with the right leg and then a short step with the
trailing left leg so that the feet are even. Lead with the right leg each time.
Repeat with the left leg leading.
Forward toe walking Reinforcing Verbal Cues:
Safety Guidelines:
Position near wall for safety
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 52
Multisensory Training: Vestibular L2
# 43
(Walk with Altered Base of Support) Feet on compliant surface.
Vision reduced, or removed.
Functional Benefits:
Improves ability to maintain balance by using vestibular inputs more effectively.
Increases stability in environments of reduced or absent lighting, and soft flooring
(carpet, lawn, sand).
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 53
L2
# 44 Multisensory Training: Somatosensory (Walk with Altered Vision)
Functional Benefits:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 54
Functional Frolics
Safety Guidelines:
Position chairs next to each person if needed.
Maintain a safe pace.
Be sure each person stops the ball before attempting to kick it.
Equipment:
Non-weighted ball approximately 6 in diameter
Chairs L2
Programming:
This activity is best combined with exercises:
Reinforcing Verbal Cues:
3, 4, 6, 7, 10, 12, 13
Hold onto the chair next to you if you need added
stability when kicking the ball.
Remember to stop the ball before kicking it.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 56
L2
# 46 Give and Take Walk
Instructions for Activity:
Participant will:
Reinforcing Verbal Cues:
o Walk between 2 rows of chairs
Walk tall with your head
o Retrieve an object from the chair on one side. erect and your ears in
line with your shoulders.
o Walk to next chair on the opposite side and place object
on chair. Focus your eyes on a
o Continue until last chair is reached target directly in front of
you and walk directly
Equipment: toward it.
Chairs
Widen your base of
Bean bags or other pick-up objects (on each chair of one row) support when you stop to
Safety Guidelines: pick up or set down
object.
Arrange adequate space between chairs and between rows.
Check for dizziness from turning and bending.
Programming:
This activity is best combined with exercises:
15, 17, 18, 19,
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 57
L2
# 47 Musical Spots
Ask participants to walk around the room while trying to avoid stepping on the colored
spots while the music is playing.
When the music stops, ask participants to find the nearest spot and stand on it.
If possible participants can stand with feet together on the spots. Participants should Reinforcing Verbal Cues:
focus their eyes forward on a vertical target when standing with feet together on a spot. Walk tall with your head erect
Spacing between spots should allow for smooth and safe paths for participants to walk. and your ears in line with your
There should be a few spots placed near the walls and/or chairs and the less stable shoulders.
participants should be encouraged to walk to these spots when the music stops. Focus your eyes on a target
directly in front of you and walk
Equipment: directly toward it.
Spots
Safety Guidelines:
Remind participants that there is a no touching rule and they should not bump other
participants to get to a spot.
Remind participants that their balance and safety are their number 1 priority.
Encourage participants to widen their base of support as they stop to stand on the spot.
Programming:
This activity is best combined with exercises:
11, 12, 15, 17, 25
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 58
L2
# 48 Fast Feet L1
Functional Benefits:
Position three colored spots in a semi-circle in front of and at a comfortable Be sure to encourage your Level 1
distance from the participants participants to hold onto the seated
surface until they feel stable enough
(Level 1 participants are seated on a chair)
to place their hands on their thighs.
(Level 2 participants are standing)
Place one spot directly in front of the right foot, one in front of the left foot
and one midway between the two spots.
When the instructor calls Right, the participant quickly moves the right foot
forward to contact the right spot and then immediately returns the foot to its
original starting position. When Left is called, the left foot is moved forward
Reinforcing Verbal Cues:
to contact the left spot, and when Middle is called, the participant can
choose either foot to contact the middle spot. Sit or stand tall with your head erect
As the activity progresses, the instructor can begin to announce directions in and your ears in line with your
combination (e.g., right, middle, right, left) so that the participant must shoulders.
perform a sequence of movements as quickly as possible.
Programming:
This activity is best combined with exercises:
6, 7, 10, 21
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 59
L2
# 49 Line Pass
Functional Benefits:
Standing on Firm Surface
Improves ability to reach for objects at various heights and
directions. Standing on Foam
Instructions for Activity:
Position group into lines of 4-6, all facing the same direction.
Arrange each line from shortest to tallest. First person in the line
has the ball.
Stand with feet hip-width apart.
With both hands, pass the ball to the person behind you.
The last person then passes the ball forward.
Passes can be any of the following:
Side to side, waist level, high, low or alternating. (Pass the
ball on the opposite side from which you receive the ball.)
Over the head.
Between the legs
Once introduced, this activity can be performed on foam pads to increase Reinforcing Verbal Cues:
the challenge (for appropriate individuals).
Stand with feet apart.
Recommended Room Set-up:
12 Remember to use two hands.
Equipment: When passing the ball to the side, shift your weight onto the
Non-weighted and weighted balls leg opposite the side to which you are passing the ball.
Foam pads and non-slip material When passing the ball between the legs, bend the knees
and keep head level to maintain balance.
Safety Guidelines:
Position participants close enough to each other in the line so
that passing can be performed safely. Programming:
Some individuals may need to modify the passing method due to This activity is best combined with exercises:
limited shoulder mobility, neck or back problems. 6,17, 8, 9, 33
Review standing balance test to determine which participants
should stand on foam surface.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 60
L1 L2
# 50 Parachute
Functional Benefits:
Increases agility and upper and lower body strength.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 61
L2
# 51 Parachute Push Pull L1
Functional Benefits:
Safety Guidelines:
Reinforcing Verbal Cues:
Remind participants that safety always comes first.
Safety always comes first.
Monitor the strength of the tugs so that the game does not become too
Stand with your feet shoulder-width apart (or
forceful.
wider for more stability).
Instruct participants to move feet if needed to maintain stability.
Take a step(s) if necessary to maintain balance.
Recommended Room Set-up:
Remember to move through your hips as you
6b (standing) shift your weight forward or backward.
6c (seated)
Programming:
Equipment: This activity is best combined with exercises:
Parachute 6, 7, 8, 9, 35, 36
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 62
L2
# 52 Creek Walk
Functional Benefits:
Equipment: Programming:
Improves ability to move efficiently and confidently through space. Tape This activity is best
combined with exercises:
Improves ability to adjust to changes and obstacles in the Spots
environment (curbs, steps, moving from sidewalk to lawn, sand, or 10, 11, 14, 16, 41
gravel). Bean bags
Instructions for Activity: Foam pads
Begin at one end of the creek bed and step from rock to
rock (spots). Dyna- Discs
Spacing between spots can be increased or decreased to make the
activity more or less challenging.
Participants may also step onto the bank if necessary (outside the
tape). Reinforcing Verbal Cues:
Challenge Levels: Safety always comes first.
Stop to pick up objects on the creek bed between the rocks.
Focus your eyes forward
To increase the level of difficulty, stability of rocks can be altered by on a vertical target at eye
substituting Dyna Discs for spots, if available. level as you move
Safety Guidelines: forward.
All participants must have previous experience (from earlier classes) Shift weight to opposite
standing on each of the surfaces or obstacles in the course. leg BEFORE stepping in
Limit each group to 8 people per course. any direction.
If possible, set up each course next to a wall. Move your knee over the
Instructors should position themselves close to the most difficult toes when stepping up
obstacles. onto an elevated surface.
Recommended Room Set-up:
8
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 63
L2
# 53 Emily Post Promenade
Functional Benefits:
Reinforce correct posture and body alignment.
Repetitions:
1-2 times across the room
Optional: add cognitive task by asking etiquette questions;
On which side of the plate should you set the fork?
Equipment:
Bean bags Reinforcing Verbal Cues:
Programming:
This activity is best combined with exercises:
10, 11, 15, 16
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 64
L2
# 54 Waiters Relay
Functional Benefits:
Carry the tray across the room as quickly (and safely) as you can
without spilling the contents.
You can carry the tray with one hand along side your head, or in
front of you with both hands.
Give the tray to the next person on your team when you reach the
other side.
Safety Guidelines:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 65
L2
# 55 Horseshoes with Altered Base of Support
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 66
Firming Up The Muscles
Functional Benefits:
Strengthens the muscles of the calf (important for stepping up onto and
off curbs, climbing stairs).
Instructions for Activity:
Stand tall with the feet flat on the floor and hip-width apart. Breathe in.
Slowly lift heels of both feet off the floor. Breathe out as the heels lift.
Hold the position for 5 seconds, breathing evenly, then slowly lower the
heels to the floor.
Add ankle weights (2 4 lbs.) to increase resistance when appropriate.
Repetitions:
8 times. As practice continues, increase by 2 repetitions until 12
repetitions are reached.
3
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 68
L2
# 57 Forward Lunge L1
Functional Benefits:
Stand with feet hip-width and shift weight by sliding the hip and shoulder over the
left leg. Step directly forward with the right foot.
Keep both knees slightly bent and bring the left knee towards the floor, stopping
when the right knee is above the right toes. Hold for 3-5 counts.
Slowly return to the starting position and repeat with the opposite leg.
3
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 69
L2
# 58 Forward/Backward Leg Lifts L1
Functional Benefits:
Strengthens muscles needed for mobility tasks such as standing, walking,
climbing stairs.
Instructions for Activity:
Stand with feet hip width apart and hold onto the side of a chair or wall for
support. Shift weight by sliding the hip and shoulder over one leg. Breathe in.
Slowly raise the other leg straight out in a forward direction. Breathe out as
the leg is raised.
Breathe in and lower the leg back to the floor; pause momentarily before
extending the leg in a backward direction. Breathe out as the leg is lifted
backward.
Lower the leg to the starting position while breathing in.
Add ankle weights (2 4 lbs.) to increase resistance when appropriate.
Repetitions: Reinforcing Verbal Cues:
8 times on each side. As practice continues, increase by 2 repetitions until 12
repetitions are reached. Stand tall with your shoulders level
and chin parallel to floor.
As students leg strength increases, return to 8 repetitions, adding a second
set of 8. Increase each set to 10 repetitions, followed by 12 repetitions when Focus your eyes forward on a
ready. vertical target at eye level.
Safety Guidelines: Keep knees slightly flexed
Hold onto the back of a chair or wall for additional support. throughout the exercise.
Be sure to avoid bending at the hips by not raising the leg too high in either Feel the tension along the front of
direction. your thigh as the leg lifts forward.
Equipment: Recommended Room Set-up: Feel the tension along the back of
Chairs 3 your thigh as the leg lifts backward.
Leg weights, 2 4 lbs. (optional)
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 70
L2
# 59 Lateral Leg Lifts L1
Functional Benefits:
Strengthens muscles at the side of the thigh.
Improves lateral stability and lowers risk for sideways falls.
Repetitions:
8 times on each side. As practice continues, increase by 2 repetitions until 12
repetitions are reached.
As students leg strength increases, return to 8 repetitions, adding a second set
of 8. Increase each set to 10 repetitions, followed by 12 repetitions when ready.
Equipment: Reinforcing Verbal Cues:
Chairs
Stand tall, shoulder above hip of
Leg weights, 2 4 lbs. (optional)
standing leg.
Safety Guidelines:
Focus eyes forward on a vertical
Maintain a leg lift height that allows for proper body alignment. (Do not tilt the target at eye level.
body to the side.)
Feel the tension along the outside of
Touch the chair if added stability is needed.
your thigh as the leg lifts.
Recommended Room Set-up:
3
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 71
L2
# 60 Leg Curls L1
Functional Benefits:
Stand with the feet hip-width apart. Hold onto the back of a chair and stand tall.
Shift weight by sliding the hip and shoulder over one leg. Breathe in.
Slowly flex (bend) the other knee, raising the leg behind you. Do not allow the
thigh of the lifted leg to move in front of the thigh of the standing leg (keep the
knees even). Breathe out as the knee bends.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 72
L2
# 61 Squats L1
Functional Benefits:
Increases lower body muscle endurance and strength.
Improves activities such as getting up from a chair, getting
out of the car, rising from a kneeling position.
Repetitions:
8 times on each side. As practice continues, increase by 2 Reinforcing Verbal Cues:
repetitions until 12 repetitions are reached.
Feel the tension increase in the thighs as
Equipment: you lower the hips.
Chairs Make sure the knees do not go beyond
the toes.
Safety Guidelines:
Move as slowly as possible, but maintain
Do not let the knees go past the toes.
body control.
Recommended Room Set-up: Focus eyes forward on a vertical target at
3 eye level.
Keep back straight throughout exercise.
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 73
Balance and Mobility Exercises for
Physical Activity Classes
Suggested Activities:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 75
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Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 76
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If chairs are stackable, place a double-stack next to taller students so they can
maintain body alignment while holding on to the chair.
Set chairs in a straight line or stagger chairs.
Suggested Activities:
o Standing Exercises
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 77
Set-Up # 4
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Suggested Activities:
o Standing Exercises
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 78
Set-Up # 5
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If chairs are stackable, place a double-stack next to taller students so they can
maintain body alignment while holding on to the chair.
Set chairs in a straight line or stagger chairs.
Suggested Activities:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 79
Set-Up # 6
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Groups of 4 to 8
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Suggested Activities:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 80
Set-Up # 7
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The number of people per wave is determined by
the level of difficulty of the activity and the ability level of the participants.
Suggested Activities:
o Walking/Moving Activities
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 81
Set-Up # 8
Suggested Activities:
o Creek Walk
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 82
Set-Up # 9
Suggested Activities:
o Creek Cross
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 83
Set-Up # 10
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Suggested Activities:
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 84
Set-Up # 11
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Participants line up in groups. One or two people at a time perform the activity.
Allow ample space between people.
Suggested Activities:
o Figure 8 Walk
o Spiral Walk
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 85
Set-Up # 12
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Facing
Suggested Activities:
o Line Pass
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 86
Set-Up # 13
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Suggested Activities:
o Horseshoes
Center for Successful Aging and the Fall Prevention Center of Excellence, 2009 87