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Balance for Life
Welcome
Please Read This First
Welcome to the Course (1:19)
Week 1 (Module 1): Build Your Balance on a Strong Foundation
Intro and Worksheet for Week 1 (Module 1)
1. Static Back Stretch (3:55)
2. Frog Stretch (4:03)
3. Lumbar Rotation (2:46)
4. Hip Flexor Stretch (7:28)
5. Hamstring Stretch (7:46)
6. Calf Stretch (5:51)
7. Seated Push Up (2:44)
8. Seated Knee Extension (3:39)
9. Seated Hip Flexion (2:41)
10. Seated Heel/Toe Raise (2:43)
11. Supported Front/Back Weight Shifiting (1:59)
12. Supported Side to Side Weight Shift (2:32)
13. Segmental Neck and Trunk Rotation (2:36)
14. Side to Side Head Motion - Eyes Open (2:05)
15. Up/Down Head Motion - Eyes Open (2:06)
16. Side to Side Head Motion - Eyes Closed (2:17)
17. Up/Down Head Motion - Eyes Closed (2:04)
Check What You've Learned!
Week 2 (Module 2): Let’s Get Up to Sitting!
Intro and Worksheet for Week 2 (Module 2)
1. Turtle Neck (1:24)
2. Side Neck Stretch (2:00)
3. Butterfly Stretch (3:17)
4. Seated Arm and Spine Extension (1:23)
5. Shoulder Retraction (1:12)
6. Round to Straight Back (1:46)
7. Elbow to Knee Abdominals (1:27)
8. Seated Abdominal Crunches (0:55)
9. Unsupported Forward/Backward Weight Shift (2:15)
10. Unsupported Side to Side Weight Shift (3:42)
11. Twist and Turn (2:02)
12. Forward Arm Raise - Eyes Closed (8:18)
13. Side Arm Raise - Eyes Closed (1:36)
14. Seated Smooth Pursuit (2:12)
15. Seated Saccade (1:24)
16. Seated Gaze Stabilization (1:21)
Check What You've Learned!
Week 3 (Module 3): Time to Stand Up
Intro and Worksheet for Week 3 (Module 3)
1. "W" Wall Stretch (2:22)
2. Hip Abductor Stretch (3:05)
3. Hip Flexor Stretch (5:01)
4. Calf Stretch (3:45)
5. Standing Forward Reach (2:11)
6. Standing Side Reach (2:20)
7. Forward - Backward Weight Shift (2:35)
8. Side to Side Weight Shift (2:13)
9. Sit to Stand Transition (2:27)
10. Alternating Touch Step (1:27)
11. Standing Forward Arm Raise - Eyes Closed (2:01)
12. Standing Side Arm Raise - Eyes Closed (1:41)
13. Standing Smooth Pursuit (1:46)
14. Standing Saccade (1:02)
15. Standing Gaze Stabilization (1:20)
16. Step Strategy Training (2:14)
Check What You've Learned!
Week 4 (Module 4): How Good Is Your Standing Balance?
Intro and Worksheet for Week 4 (Module 4)
1. Partial Squats with Balance Progressions (1:30)
2. Hip Abduction with Balance Progressions (1:58)
3. Hamstring Curl with Balance Progressions (1:46)
4. Heel and Toe Raise with Balance Progressions (1:35)
5. Forward Reach on Balance Pad (1:58)
6. Side Reach on Balance Pad (2:16)
7. Foot Drawings (0:50)
8. Ball Rolling (1:25)
9. Reading with Different Foot Positions (1:47)
10. Step-ups (1:03)
11. Side Step-ups (1:09)
12. One-Legged Stance with Balance Progressions (1:10)
13. Tip-Toe and Reach with Balance Progressions (1:05)
14. Ball Toss with Eye Tracking (0:52)
15. Bounce and Catch with Eye Tracking (0:48)
16. Visual-Vestibular with Different Foot Positions (1:35)
Check What You've Learned!
Week 5 (Module 5) Let's Get Moving!
Intro and Worksheet for Week 5 (Module 5)
1. Gaze Stabilization with One Foot on Step Stool (1:00)
2. Gaze Stabilization while Marching in Place (0:56)
3. Gaze Stabilization while Standing on a Balance Pad (1:32)
4. Varied Step Length and Walking Speed (1:14)
5. Walking with Head Nods (0:56)
6. Walking with Head Turns (1:15)
7. Walking with Pivot Turns (0:46)
8. Braiding (1:08)
9. Backward Stepping (1:08)
10. Side Stepping (0:45)
Check What You've Learned!
BONUS: Time to Break Free!
Intro to Bonus Module
1. Smooth Pursuit while Standing on a Balance Pad (1:21)
2. Saccades while Standing on a Balance Pad (0:40)
3. Visual-Vestibular Stabilization on a Balance Pad (1:05)
4. Walking with Ball on Plate (1:14)
5. Tandem Walking (1:15)
6. Figure of 8 Walking (1:13)
7. Stepping Over Obstacles (1:23)
Congratulations!
What's Next? (1:12)
Teach online with
5. Shoulder Retraction
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