| This exercise is familiar to many patients undergoing rehabilitation. It is a highly effective way to enhance balance while providing a physical challenge to build endurance. The exercise trains the body to maintain balance during compound movements, often necessary for performing functional tasks safely around the house.
Step 1: Move into a standing position, standing as upright as possible over your center of gravity with your feet about 12 inches apart. Your arms should be hanging straight down by your sides.
Step 2: Slowly lift your arms above your head. Push your hips forward and pull your shoulders back at the same time to ensure you are as upright as possible—as if trying to touch the sky. Hold this pose for 3 seconds.
Step 3: Slowly lower your arms while bending your hips until you touch the floor or reach down as far as possible. Don’t round your back, and keep your head down. If needed, try slightly bending your knees to take pressure off your back and hamstrings. Hold for 3 seconds before slowly standing back up and reaching over your head again.
Step 4: Reaching up and then down counts as 1 repetition. I recommend performing 3 sets of 15 repetitions, but you can adjust the numbers as wanted or needed. |
