1Smooth Pursuit Horizontal
- Hold the pen arms length away and slowly move it side to side.
- Follow the pen with your eyes and don’t move your head.
- Keep the pen in focus throughout the exercise.
2Saccades: Vertical
- Sit or stand upright with your head level and facing forward.
- Hold two targets (e.g., post-it notes with letters or symbols) at arm’s length directly in front of you — one above eye level and one below eye level.
- Keep your head completely still
- Move your eyes from one target to the other, focusing clearly on each one as you shift your gaze.
- Maintain a steady rhythm of eye movements unless instructed otherwise.
- Complete repetitions as prescribed by your physiotherapist.
3Saccades: Horizontal
- Sit or stand upright with your head level and facing forward.
- Hold two targets (eg. index cards or post-it notes with letters) at eye level and approximately shoulder-width apart at arms length.
- Keep your head completely still.
- Move your eyes from one target to the other, focusing clearly on each one as you shift your gaze.
- Maintain a steady rhythm of eye movements unless instructed otherwise.
- Complete repetitions as prescribed by your Physiotherapist.
4Ankle Dorsiflexion
- Sit comfortably in a chair with your back supported and both feet flat on the ground.
- Keep your knees bent at 90 degrees and your thigh relaxed.
- Slowly draw your toes and forefoot upward toward your shin (dorsiflexion), moving only at the ankle joint.
- Lower your foot back down with control to the starting position.
- Complete repetitions as prescribed by your physiotherapist.
Do this is standing with brace on now
5Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
Hold onto rail or something stable
6Towel Scrunch
- Sit down on a chair with a towel spread in front of you.
- Place the targeted foot on the towel.
- Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
- Continue this action until your foot reaches the end of the towel.
Don’t need a towel
7Tandem 3
- Position yourself next to a bench, chair or wall for balance support as needed.
- Take one foot next in front of the big toe of the standing leg so the heel is contact.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
Stand near somethings for safety
8Piano Toes
- With control lift the toe towards the roof from left to right and right to left. Aim for individual movement of each toe.
- Complete x5 through in each direction.
Do a few knee jerking first and then lift a few times afterwards