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