1VOR / Gaze Stability – Stage 3
- Hold 2 targets arms length away.
- Look at one target first and then turn your head towards that same target. Then look at the other target before turning your head to face this same target.
- Repeat by first looking and then turning your head towards each target.
- Continue for 1 minute and then rest for a minute, complete this twice in a row. Repeat 3 times a day.
3 x day. Also do this looking up and down
2Tandem 2 A- Narrow Contact
- Stand close to a sturdy surface such as a wall, bench, or kitchen counter for safety support.
- Place one foot slightly in front of the other so that the heel of the front foot aligns with the arch of the back foot
- Distribute your weight evenly between both legs and avoid leaning too far forward or backward.
- Hold the position for 30 seconds or as prescribed by your physiotherapist.
- Swap foot positions and repeat the stance on the opposite side.
eyes closed.
Daily
3Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
3 x week
4Sit to Stand
- Sitting, shuffle your bottom forward towards the front of the chair.
- Please use your hands on the chair if needed – or attempt with no hands if able.
- Lean your trunk forward and place your weight firmly on the floor.
- Press through your feet and press the knees gently wide.
- Press through your feet (and hands if needed) and stand up.
- To reverse the process, ensure you can feel the chair at the back of your knees.
- Place your hands back to feel for the chair.
- Let your sit bones swing back bending your knees and leaning your trunk forward.
- Lower yourself slowly and safely to the chair.
- Repeat as prescribed.
3 x week
5Biceps Curl
- Standing on the theraband with the chest proud.
- Position the hands palm up.
- Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
- Control the return.
3 x week
6Shrug
- Place the band under feet holding the ends in each hand.
- Gently direct the lifting of shoulder towards the back of your ears.
- Slowly lower to the starting position and repeat as per physiotherapist instructions.
3 x week
7Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
2 x day
8Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
3 x week