NWB group balance and strengthening program |
1. Toe crunches (10 reps, 2 sets) |
1. Toe crunches (15 reps, 2 sets) |
1. Toe crunches (20 reps, 2 sets) |
1. Toe crunches (25 reps, 2 sets) |
1. Toe crunches (30 reps, 2 sets) |
1. Toe crunches (35 reps, 2 sets) |
2.Knee lifts while seated, back unsupported, arms supporting at side (10 reps, 2 sets) |
2. Knee lifts while seated, back unsupported, arms across chest (10 reps, 2 sets) |
2. Sit on inflatable ball, knee lifts with 2-hand support (10 reps, 2 sets) |
2. Sit on inflatable ball, knee lifts, arms supporting at side (10 reps, 2 sets) |
2. Sit on inflatable exercise ball, march, arms across chest (10 reps, 2 sets) |
2. Sit on inflatable exercise ball, march, with alternating arm raises (10 reps, 2 sets) |
3. Sit on an inflatable ball, arms to side (10 seconds, 2 reps) |
3. Sit on an inflatable ball, arms across chest (10 seconds, 2 rep) |
3. Sit on inflatable ball, use legs to reach toward objects on the floor (10 objects, 2 times) |
3. Sit on inflatable ball, reach for objects just beyond arm length away (10 objects, 2 times) |
3. Sit on inflatable exercise ball, catch a beach ball (10 seconds, 2 reps) |
3. Sit on inflatable exercise ball, catch a weighted ball (10 seconds, 2 reps) |
4. Sitting Theraband (yellow) around knees, abduct hip (10 reps, 2 sets) |
4. Lying on side, feet together, open knee (10 reps, 2 sets) |
4. Lying on side, feet together, open knee and lift leg (10 reps, 2 sets) |
4. Lying on side, leg lift with progressive weight (10 reps, 2 sets) |
4. Lying on side, leg lift with progressive weight (10 reps, 2 sets) |
4. Lying on side, leg lift with progressive weight (10 reps, 2 sets) |
5. Sitting Theraband (yellow) single leg press, each side (10 reps, 2 sets) |
5. Sitting Theraband (red) single leg press, each side (10 reps, 2 sets) |
5. Sitting Theraband (green) single leg press, each side (10 reps, 2 sets) |
5. Sitting Theraband (blue) single leg press, each side (10 reps, 2 sets) |
5. Sitting Theraband (black) single leg press, each side (10 reps, 2 sets) |
5. Sitting Theraband (gray) single leg press, each side (10 reps, 2 sets) |
6. Theraband (yellow) resisted dorsiflexion (10 reps, 2 sets) |
6. Theraband (red) resisted dorsiflexion (10 reps, 2 sets) |
6. Theraband (green) resisted dorsiflexion (10 reps, 2 sets) |
6. Theraband (blue) resisted dorsiflexion (10 reps, 2 sets) |
6. Theraband (black) resisted dorsiflexion (10 reps, 2 sets) |
6. Theraband (gray) resisted dorsiflexion (10 reps, 2 sets) |
7. Theraband (yellow) resisted plantarflexion (10 reps, 2 sets) |
7. Theraband (red) resisted plantarflexion (10 reps, 2 sets) |
7. Theraband (green) resisted plantarflexion (10 reps, 2 sets) |
7. Theraband (blue) resisted plantarflexion (10 reps, 2 sets) |
7. Theraband (black) resisted plantarflexion (10 reps, 2 sets) |
7. Theraband (gray) resisted plantarflexion (10 reps, 2 sets) |
WB group balancing and strengthening program |
1. Toe crunches (10 reps, 2 sets) |
1. Toe crunches (15 reps, 2 sets) |
1. Toe crunches (20 reps, 2 sets) |
1. Toe crunches (25 reps, 2 sets) |
1. Toe crunches (30 reps, 2 sets) |
1. Toe crunches (35 reps, 2 sets) |
2. 1-leg stand with bilateral hand support (30 seconds, 2 times) |
2. 1-leg stand with 1-hand support (30 seconds, 2 times) |
2. 1-leg stand, no hand support (30 seconds, 2 times) |
2. Stand with 2 feet on balance disk, bilateral hand support (30 seconds, 2 times) |
2. Stand with 2 feet on balance disk, no hand support (30 seconds, 2 times) |
2. 1-leg stand on balance disk, hand support as needed (30 seconds, 2 times) |
3. Step sideways and then step backwards with 1-hand support (10 steps, 2 times) |
3. Step sideways and then step backwards with no hand support (10 steps, 2 times) |
3. Step sideways and then backwards on exercise mat, 1-hand support (10 steps, 2 times) |
3. Step sideways and then backwards on exercise mat, no hand support (10 steps, 2 times) |
3. Step over objects, no hand support (5 objects, 3 times) |
3. Step over objects, no hand support (10 objects, 3 times) |
4. 2-leg heel stand (toes up), back against wall (5 reps, 2 sets) |
4. 2-leg heel stand (toes up), back against wall (10 reps, 2 sets) |
4. 2-leg heel stand (toes up), back against wall (15 reps, 2 sets) |
4. 2-leg heel stand (toes up), back against wall (20 reps, 2 sets) |
4. Single-leg heel stand (toes up), back against wall (10 reps, 2 sets) |
4. Single-leg Heel Stand (toes up), back against wall (15 reps, 2 sets) |
5. 2-leg heel raises (5 reps, 2 sets) |
5. 2-leg heel raises (10 reps, 2 sets) |
5. 2-leg heel raises (15 reps, 2 sets) |
5. 2-leg heel raises (20 reps, 2 sets) |
5. Single-leg heel raises (5 reps, 2 sets) each side |
5. Single-leg heel raises (10 reps, 2 sets) each side |
6. Sit to stand (3 reps, 2 sets) |
6. Sit to stand (5 reps, 2 sets) |
6. Sit to stand (7 reps, 2 sets) |
6. Sit to stand (10 reps, 2 sets) |
6. Sit to stand (12 reps, 2 sets) |
6. Sit to stand (15 reps, 2 sets) |
7. Step ups, with 2-hand support (10 reps, 2 sets) |
7. Step ups, with 1-hand support (10 reps, 2 sets) |
7. Step ups, with no hand support (10 reps, 2 sets) |
7. Stair climbing, with 1-hand support (up and down 5 stairs, 2 times) |
7. Stair climbing, with 1-hand support (up and down 1 flight, 2 times) |
7. Stair climbing, hand support as needed (up and down up to 4 flights, 2 times) |