In Stability, we “find and work” each exercise. First, establish a foundation of comfort with the basic pattern and then work through the move with ease and progression options. Mindful movement is imperative because practice makes permanent. In Stability, we aim for precise movement demonstration to aid in movement mastery, followed by progression to further challenge balance systems.
When beginning to teach Stability, it is important to start at a slow pace and observe your participants. As they begin to develop confidence and strength you can increase the pace and the number of repetitions.
For example: begin walking in place, shifting weight side to side and then walk faster, then slow down and feel how the body responds, shift the pace to challenge the reaction time.
Functional Movement Patterns
Functional movements can be performed as balance and skill drills. Vertical jumps, moving in figure eight patterns, and crossover walking (if appropriate) are other routines that help establish the connection between muscles and nerves and are considered to be progressions.
Exercise
Regression
Progression
Squat
Hold on to chair or behind chair
Stand in front of chair and lower three down, one up
Lunge
Hip to back of chair and hold chair
Step forward and backward
Push and pull
Reach arms forward and back
Add heel digs right and left
Rotate spine
Gaze forward
Eyes gaze right and left
Skill Drills for Fall Prevention
Drills and skills are recommended in this format to optimize performance and to improve ADL’s. In Stability, you have the option of incorporating partner work to increase social interaction. Here are five drills you can perform individually (or with a partner).
Drills
Purpose
Ball tossing
In place
Eye/hand coordination
Jumping
In place
Power
Step over
Walk around the chair
Balance/ range of motion
Lateral shuffles
Behind chair
Eye/foot coordination
Dual tasking – perform above drills using a mental exercise. For example, count back from 100
In place
Cognitive health
Review the sample exercises.