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[Music]
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welcome to the Parkinson Association of
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Southwest Florida
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balance skills program my name is
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marjerie Johnston I'm a medical exercise
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specialist certified by the American
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Council on
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exercise strength is one of the key
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components to balance and movement it
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integrates several functional systems
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and many muscle groups you may find this
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program a bit of a challenge just
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consider the challenges goals toward
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which to work
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please work within your own comfort zone
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and your own pace take a rest if you
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need to a few of the drills may be a bit
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challenging but they'll be a goal to
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work towards let us begin we will begin
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seated and progress to standing and then
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add some movement I would like to take a
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moment to introduce my assistants today
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they are Dan Gail Jack and
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Judy
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so let us begin seated posture you're
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sitting in the center of your chair ears
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line up over your shoulders shoulders
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over your hips chest lifted little curve
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in the lower back chin parallel with the
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floor and inhale
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up exhale
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down inhale
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up exhale
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down inhale up
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exhale
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down reach one arm
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up and reach the other arm
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up reach up try and reach up right over
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your
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head
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up
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up one more each
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arm last
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one
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and down shoulder rolls lift your
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shoulders up press back press down lift
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up press back press down lift up press
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back press down one more up back and
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down hold it here head turns turn your
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head look over your
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shoulder turn the other way look over
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the other
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shoulder now while you're turn turning
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your head I want you to establish a
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Target over your shoulder turn your head
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establish your
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target turn your head eyes immediately
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go to that Target spot other
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side and
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turn and
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turn and back to center now remember
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those targets you'll need them again in
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a few minutes
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lift your chin look up establish a
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Target on the
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ceiling drop your chin establish your
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Target on the floor eyes go immediately
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to the
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Target and
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down
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up and down once more
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up and down and back to Center and now
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press your head forward
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pull
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back press
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forward pull
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back focus on your Center Target
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forward pull back once more
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forward pull back and relax spinal
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flexion and extension you're going to
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slide the ribs down toward the pelvis
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round your back and reach
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forward lift the
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chest Arch
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Back round and reach
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forward lift and Arch
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Back spinal
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flexion spinal
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extension once
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more and back to Center bring your hands
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up now remember to keep your hands right
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underneath your chin you're moving from
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the waist using your
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obliques rotate to the
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side and to the other
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side to the
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side and
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turn and
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turn once
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more
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and back to
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center now I would like you to hold on
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to the seat of the chair it helps you
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maintain balance for leg extensions
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straighten your leg out in front
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straighten the knee tighten the
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quadriceps and bend other leg stretch
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and down stretch and down
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extend
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one and now I'd like you to add a ankle
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flexion so pull your toes back you'll
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feel more of a stretch in the
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calf and one
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more and relax down now scoot forward on
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your chair a little
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bit so that you can stretch out your leg
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in front of you nice straight leg
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straighten your knees your heel is on
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the floor your toes are up both hands
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are on your bent knee going to hinge
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forward from the
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hips till you feel the pull in the back
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of your thigh then come up and do it
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again
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forward and
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up and forward
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up once more forward
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stretch and up and change legs stretch
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the other leg out heel down toes up and
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hinge forward from the
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hips
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up and
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forward and
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up
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forward up
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once
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more and come on up bring your feet
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together lift your
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toes lift two lift pull your toes up
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toward your
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[Music]
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knees and last one lift your heels
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up
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and relax straighten up take a deep
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breath and
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down all right let's move on now we're
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doing some center of gravity training
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your center of gravity is just below
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your navl and it's where your balance
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begins bring your hands up across your
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chest but don't pull your shoulders
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forward just relax just keep the hands
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up you're hinging forwards and backwards
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imagine that you're in the middle of a
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clock straight ahead of you is 12:00
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directly behind you is 6:00 to your
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right is 1:00 to your left is
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11:00 back and to the right is 5:00 and
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the other side is 7:00 so you're hinging
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forward to
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12:00
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back up to Center hinge back to
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6:00 feel the abdominals engage
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forward up and
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[Music]
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back
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forward
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12:00 6:00 and up to Center turn your
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shoulders to the right so that your
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sternum lines up with your right
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knee on the diagonal hinge forward to
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1:00 back up hinge back your weight
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shifts into the left hip and you lean
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back 7:00 forward to
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1:00 back to
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7:00 forward to
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1:00 back to
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7:00 and to
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center now we're turning to the left so
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your sternum lines up with your left
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knee you're leaning forward to
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11:00 and back to
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5:00
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11:00 and
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5:00 and
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11:00 and
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5:00 and back to
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Center let's put all of those together
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12:00
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5:00
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11:00
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6:00
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1:00
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7:00 and up to
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Center let's do that again but this time
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with your eyes closed so close your eyes
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I have to keep my eyes open so I can
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keep an eye on you
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5:00
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6:00
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1:00
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7:00 and up to Center and now you can
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open your
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eyes and relax take a deep
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breath and now we're going to stand up
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and do some standing
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exercises okay let's begin with
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establishing your posture posture feet a
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little bit apart ears line up directly
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over your shoulders shoulders line up
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over your hips knees and ankles chest is
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lifted you have a little curvature in
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your lower back and that is perfect
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perfect posture to practice that you
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would go against the wall put your heels
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against the wall put your buttocks
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against the wall shoulder blades against
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the wall bring your hands
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up that's it so everybody's nice and
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Tall you look good 15 seconds with your
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eyes
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open and then 15 more seconds with your
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eyes closed close your eyes
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and open your eyes and relax that wasn't
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quite 15 seconds but you get the idea
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you should practice that two or three
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times a day and it helps you maintain
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good posture so bring your feet
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apart next we're doing limits of
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stability so again you're going to bring
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your hands
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up the only part of your body that bends
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and flexes is your your ankles nothing
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else stretches so you're shifting your
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weight forward from the ankles so that
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you feel pressure in your toes your toes
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are gripping the
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floor that's
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12:00 shift back into your heels so now
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all of your body weight pressure is in
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your heels that's 6:00 so straight ahead
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12:00 back
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6:00 forward 12 o'clock back six o'clock
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12
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o'l
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6:00 and back to center now we're going
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side to side all the way to the
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right is
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3:00 all the way to the left is
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9:00
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3:00
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9:00 3:00
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9:00 and back to center now remember
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everything stays level shoulders are
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Level ribs are Level hips are Level
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forward and to the right to the toes of
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the right
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foot that's 1:00 back into the left heel
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7:00
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1:00
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7:00
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1:00
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7:00 and back to Center other side
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forward end to the left toes of the left
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foot gripping the floor back into the
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right heel
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5:00
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11:00
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5:00
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11:00 5:00 once more
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11:00 and 5 o'clock and back to
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Center let's do the drill
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12:00
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6:00
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1:00
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9:00
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5:00
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11:00
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3:00
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7:00 and back to center now this time
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we're going to do it again but this time
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with your eyes
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closed ready
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12:00 7:00 eyes
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closed
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1:00
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9:00
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5:00
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11:00 3:00
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7:00 and back to Center and you may open
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00:16:06,240 --> 00:16:13,440
your eyes and bring your hands
294
00:16:09,399 --> 00:16:16,159
down all righty bring your feet close
295
00:16:13,440 --> 00:16:19,160
together by standing in different
296
00:16:16,159 --> 00:16:21,159
stances you make exercises either a
297
00:16:19,159 --> 00:16:23,439
little bit more difficult or a little
298
00:16:21,159 --> 00:16:25,519
bit easier when your feet are apart
299
00:16:23,440 --> 00:16:27,839
they're a little easier when you feet
300
00:16:25,519 --> 00:16:30,078
are together it's a narrower base of
301
00:16:27,839 --> 00:16:32,639
support so balance exercises are a
302
00:16:30,078 --> 00:16:35,039
little more difficult so bring both arms
303
00:16:32,639 --> 00:16:38,799
up over your
304
00:16:35,039 --> 00:16:43,198
head and then relax down and to progress
305
00:16:38,799 --> 00:16:43,198
the exercises we add our
306
00:16:45,139 --> 00:16:49,639
[Music]
307
00:16:46,720 --> 00:16:52,639
movements and one arm
308
00:16:49,639 --> 00:16:52,639
up
309
00:16:53,360 --> 00:16:56,680
change and
310
00:16:57,480 --> 00:17:03,639
up and
311
00:17:00,039 --> 00:17:06,519
change and both arms
312
00:17:03,639 --> 00:17:09,480
down and now we go back to those targets
313
00:17:06,519 --> 00:17:12,480
we talked about during our warmup drop
314
00:17:09,480 --> 00:17:15,279
your chin find your target on the floor
315
00:17:12,480 --> 00:17:17,880
lift your chin find your target on the
316
00:17:15,279 --> 00:17:20,519
ceiling on the
317
00:17:17,880 --> 00:17:22,520
floor on the
318
00:17:20,519 --> 00:17:27,439
ceiling on the
319
00:17:22,519 --> 00:17:29,079
floor on the ceiling back to Center
320
00:17:27,439 --> 00:17:31,480
bring both arms
321
00:17:29,079 --> 00:17:33,759
forward both arms
322
00:17:31,480 --> 00:17:38,440
back
323
00:17:33,759 --> 00:17:38,440
forward and back one forward one
324
00:17:38,710 --> 00:17:43,600
[Music]
325
00:17:40,759 --> 00:17:47,558
back both arms
326
00:17:43,599 --> 00:17:51,839
down turn your head find your side
327
00:17:47,558 --> 00:17:55,918
Target turn to the other side find your
328
00:17:51,839 --> 00:18:00,399
target turn to the side find your
329
00:17:55,919 --> 00:18:00,400
target other side
330
00:18:01,200 --> 00:18:04,000
[Music]
331
00:18:03,000 --> 00:18:06,798
last
332
00:18:04,000 --> 00:18:09,880
one and back to
333
00:18:06,798 --> 00:18:12,079
Center and
334
00:18:09,880 --> 00:18:14,400
relax okay now I'm going to have you
335
00:18:12,079 --> 00:18:16,399
bring come to a feet apart stance and
336
00:18:14,400 --> 00:18:18,038
take a step forward this is called a
337
00:18:16,400 --> 00:18:20,240
split
338
00:18:18,038 --> 00:18:22,879
stance and it's one of the safest
339
00:18:20,240 --> 00:18:24,960
stances you can use if you find yourself
340
00:18:22,880 --> 00:18:27,720
standing in line at the grocery store or
341
00:18:24,960 --> 00:18:31,038
at the bank try to remember to stand in
342
00:18:27,720 --> 00:18:33,839
a split stand it's much safer and you're
343
00:18:31,038 --> 00:18:36,759
less likely if someone bumps into you to
344
00:18:33,839 --> 00:18:39,519
fall so heel toe shift your weight
345
00:18:36,759 --> 00:18:43,519
forward onto the front foot toe heel
346
00:18:39,519 --> 00:18:45,319
shift the weight back heel toe forward
347
00:18:43,519 --> 00:18:47,679
all the weight is on the front foot
348
00:18:45,319 --> 00:18:50,798
remember when you're moving back toes
349
00:18:47,679 --> 00:18:52,080
first then heel then weight shift heel
350
00:18:50,798 --> 00:18:54,759
toe
351
00:18:52,079 --> 00:18:57,319
forward toe heel
352
00:18:54,759 --> 00:19:00,480
back heel toe
353
00:18:57,319 --> 00:19:02,960
forward toe heel back now we're going to
354
00:19:00,480 --> 00:19:06,120
add some arm movements heel toe forward
355
00:19:02,960 --> 00:19:07,640
press the arms back toe heel back swing
356
00:19:06,119 --> 00:19:10,149
the arms
357
00:19:07,640 --> 00:19:15,840
forward
358
00:19:10,150 --> 00:19:19,200
[Music]
359
00:19:15,839 --> 00:19:19,199
back once
360
00:19:21,440 --> 00:19:30,120
more and come back to Center change feet
361
00:19:25,400 --> 00:19:35,600
step forward on the other foot heel to
362
00:19:30,119 --> 00:19:40,678
forward toe heel shift back heel toe
363
00:19:35,599 --> 00:19:40,678
forward toe heeled back add the
364
00:19:40,950 --> 00:19:47,818
[Music]
365
00:19:49,440 --> 00:19:56,480
arms
366
00:19:51,640 --> 00:19:58,919
forward and back and back to Center and
367
00:19:56,480 --> 00:20:02,038
bring your feet wider
368
00:19:58,919 --> 00:20:03,759
wider than your hips shift all the way
369
00:20:02,038 --> 00:20:07,240
over to one
370
00:20:03,759 --> 00:20:12,240
foot all the way over to the other
371
00:20:07,240 --> 00:20:20,679
foot and shift and tap this toe shift
372
00:20:12,240 --> 00:20:23,720
and tap shift and tap shift tap shift
373
00:20:20,679 --> 00:20:25,159
tap shift and hold it here you're going
374
00:20:23,720 --> 00:20:29,480
to step
375
00:20:25,159 --> 00:20:31,200
over pull this foot up off the floor
376
00:20:29,480 --> 00:20:33,839
step
377
00:20:31,200 --> 00:20:36,519
over pull
378
00:20:33,839 --> 00:20:39,079
up step
379
00:20:36,519 --> 00:20:41,839
over pull
380
00:20:39,079 --> 00:20:44,359
up step
381
00:20:41,839 --> 00:20:46,599
over pull up let's see if we can hold
382
00:20:44,359 --> 00:20:55,839
that a little bit longer step
383
00:20:46,599 --> 00:20:58,678
over pull up one 2 3 four 5 Seconds step
384
00:20:55,839 --> 00:21:06,720
over pull up
385
00:20:58,679 --> 00:21:09,720
1 2 3 4 5 Seconds come on
386
00:21:06,720 --> 00:21:11,480
down this next balance exercise you may
387
00:21:09,720 --> 00:21:12,600
find a little challenging it's called
388
00:21:11,480 --> 00:21:15,400
tandem
389
00:21:12,599 --> 00:21:17,558
stance one foot is directly in front of
390
00:21:15,400 --> 00:21:20,519
the other foot your heel is touching
391
00:21:17,558 --> 00:21:23,558
your toe it's a very narrow base of
392
00:21:20,519 --> 00:21:25,960
support your knees are a little bent
393
00:21:23,558 --> 00:21:29,798
ears over the shoulders shoulders over
394
00:21:25,960 --> 00:21:32,720
the hips knees and ankles chest lifted
395
00:21:29,798 --> 00:21:36,639
Vision focused on your Center
396
00:21:32,720 --> 00:21:36,640
Target bring both arms
397
00:21:38,440 --> 00:21:43,799
up and
398
00:21:40,720 --> 00:21:46,940
down one more time
399
00:21:43,799 --> 00:21:46,940
[Music]
400
00:21:47,119 --> 00:21:54,399
up and
401
00:21:50,319 --> 00:21:57,038
down one arm up
402
00:21:54,400 --> 00:21:58,759
reach and
403
00:21:57,038 --> 00:22:01,000
switch
404
00:21:58,759 --> 00:22:01,000
and
405
00:22:02,400 --> 00:22:08,480
reach and
406
00:22:05,119 --> 00:22:12,119
switch and down both arms
407
00:22:08,480 --> 00:22:15,798
down and lift your chin find your
408
00:22:12,119 --> 00:22:19,038
ceiling Target drop your chin find your
409
00:22:15,798 --> 00:22:21,679
floor Target lift
410
00:22:19,038 --> 00:22:24,359
up look
411
00:22:21,679 --> 00:22:26,360
down lift
412
00:22:24,359 --> 00:22:30,079
up look
413
00:22:26,359 --> 00:22:32,879
down and back to Center shift all of
414
00:22:30,079 --> 00:22:36,399
your weight onto the front
415
00:22:32,880 --> 00:22:38,760
foot pick the back foot up off the
416
00:22:36,400 --> 00:22:45,640
floor and hold
417
00:22:38,759 --> 00:22:49,200
it five 4 3 2 one bring that foot down
418
00:22:45,640 --> 00:22:51,320
in front heel touching the toe Center
419
00:22:49,200 --> 00:22:54,759
your weight so you have equal weight on
420
00:22:51,319 --> 00:22:56,960
each foot both arms
421
00:22:54,759 --> 00:22:59,960
forward and
422
00:22:56,960 --> 00:22:59,960
back
423
00:23:00,119 --> 00:23:06,978
forward and back one arm forward one
424
00:23:03,880 --> 00:23:06,979
[Music]
425
00:23:11,079 --> 00:23:17,918
back and both arms down and turn your
426
00:23:15,200 --> 00:23:21,679
head find your side Target focus on that
427
00:23:17,919 --> 00:23:25,080
Target keep the abdominals tight other
428
00:23:21,679 --> 00:23:26,880
side find the target focus on the
429
00:23:25,079 --> 00:23:29,879
Target and
430
00:23:26,880 --> 00:23:29,880
turn
431
00:23:30,079 --> 00:23:32,319
and
432
00:23:32,480 --> 00:23:37,440
turn and back to
433
00:23:34,960 --> 00:23:41,720
Center and shift all of your weight onto
434
00:23:37,440 --> 00:23:51,400
the front foot pick the back foot up
435
00:23:41,720 --> 00:23:54,679
hold it five four 3 2 one and March it
436
00:23:51,400 --> 00:23:54,679
out and
437
00:23:55,960 --> 00:24:00,038
relax all right now it's time time to
438
00:23:58,159 --> 00:24:03,480
get back to our chairs for a cool down
439
00:24:00,038 --> 00:24:05,839
and a stretch now before we sit down we
440
00:24:03,480 --> 00:24:09,400
always do some squats to build up your
441
00:24:05,839 --> 00:24:10,959
leg strength so the hips go back first
442
00:24:09,400 --> 00:24:13,440
just like you're sitting in the chair
443
00:24:10,960 --> 00:24:16,960
reach the arms forward come back up
444
00:24:13,440 --> 00:24:16,960
press the arms back there's
445
00:24:17,200 --> 00:24:21,038
one and
446
00:24:19,960 --> 00:24:24,360
[Music]
447
00:24:21,038 --> 00:24:24,359
two and
448
00:24:25,798 --> 00:24:29,798
three four
449
00:24:43,519 --> 00:24:47,068
[Music]
450
00:24:49,159 --> 00:24:55,499
five two
451
00:24:52,410 --> 00:24:55,499
[Music]
452
00:24:56,759 --> 00:25:00,960
more
453
00:24:58,319 --> 00:25:01,990
and now all the way down slowly with a
454
00:25:00,960 --> 00:25:03,360
soft
455
00:25:01,990 --> 00:25:06,798
[Music]
456
00:25:03,359 --> 00:25:06,798
Landing yeah
29026
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