Name: Gait Balance Plan
Gait, the process of walking and balance, are intricate movements.
Exercises to increase strength and endurance:
Exercise 1: Single Limb Stance: It’s best to start off with a simple balance exercise for individuals. Here’s how you do this one: stand behind a steady, solid chair (not one with wheels), and hold on to the back of it. Lift your right foot and balance on your left foot. Hold that position for as long as you can, then switch feet. The goal should be to stand on one foot without holding onto the chair and hold that pose for up to a minute.
Exercise 2: Walking Heel to Toe: Put the right foot in front of the left foot so that the heel of the right foot touches the top of the toes of the left foot. Move the left foot in front of the right, putting the weight on the heel. Then, shift the weight to the toes. Repeat the step with the left foot.
Exercise 3: Rock the Boat: Stand with feet apart, so that the space between them is the same width as hips. Make sure both feet are pressed into the ground firmly. Stand straight, with head level. Then, transfer the weight to the right foot and slowly lift the left leg off the ground. Hold that position for as long as possible (but no more than 30 seconds). Slowly put the foot back onto the ground, then transfer the weight to that foot. Slowly lift the opposite leg.
Exercise 4: Back Leg Raises, Chair needed: Stand behind a chair. Slowly lift the right leg straight back – don’t bend the knees or point the toes. Hold that position for one second, then gently bring the leg back down.
Exercise 5: Single Limb Stance with Arm: Stand with feet together and arms at the side next to a chair. Lift the left hand over the head. Then, slowly raise the left foot off the floor. Repeat the same action on the right side.
Exercise 6: Side Leg Raise: Stand behind the chair with feet slightly apart. Slowly lift right leg to the side. Keep back straight toe facing forward and stare straight ahead. Lower your right leg slowly.
Exercise 7: Wall Pushups: Stand an arm’s length in front of a wall that doesn’t have any paintings, decorations, windows or doors. Lean forward slightly and put palms flat on the wall at the height and width of shoulders. Keep feet planted and slowly bring body towards the wall. Gently push back so arms are straight.
Exercise 8: Marching in Place: If the individual needs to hold onto something, do this exercise in front of a counter. Standing straight, lift the right knee as high as possible. Lower it, then lift the left leg. Repeat