Balance and coordination exercises

Описание: As necessary for everyone; before you partake in any exercise make sure you have your warm up stretches done. For our warm up, we will do a quick review of the core 4 and then work on 4 new exercises to concentrate on improving balance and coordination, which will also help in reducing falls. Ensure you have a table or chair that you can lean on if necessary. It's best to always do these exercises first thing in the morning and when your condition is controlled by medication. If you experience any pain while doing these exercises, please stop and consult your Physio or doctor.
WARM UP; the core 4 - a quick review of session 1. If you have not completed session one for at least 14 consecutive days; please revert back to complete session 1 before moving onto session 2
BASIC SIDE STEPS; Stand tall, feet together, shoulders back, look straight and hold the smoveys up at shoulder height Bring the smoveys down and at the SAME TIME bring your foot one step to the right. Lift back up the smovey and at the SAME TIME bring your right leg back to standing position. Do this 10 times and repeat with the left leg.
LEG FORWARD / BASIC LUNGE Stand tall, feet one feet apart, shoulders back, start with smoveys shoulder height. Swing the smovey forward while at the SAME TIME bring your fight foot forward. Bring the smoveys back to start position while at the SAME TIME lifting your foot up and bringing back to starting position. Do this 10 times on the right foot and repeat 10 times to the left foot.
KRIS CROSS ; Stand tall, feet one foot apart, shoulders back, Hold both smoveys out to the side with outstretched arms. Looking straight ahead, bring the right hand in towards your torso while at the SAME TIME bring your left hand to the middle of your back. Outstretch both arms again to the starting position and repeat 10 times with each side.
BACK LEG MOVEMENT; Stand tall, feet one foot apart, shoulders back, look straight and hold the smoveys up at shoulder length. Swing the smovey downwards at 180 degree while at the SAME TIME bring your right foot back one foot. Don't try to kneel or go any lower at this stage; you just want to concentrate on getting your stepping and technique right. We will be moving onto harder more complicated movements in the near future but it's imperative you get the basics right before moving on.
TUMMY MASSAGE take both smoveys in your hand and place them on your tummy, rocking them from one side to the other. This will create vibrations and stimulate the digestive system and unblock any blockages that are there. It is extremely common for people with neurological conditions to experience bad bowel movements and IBS and by rocking the tummy with the smoveys, the vibrations will reduce the pain and get your bowels moving again.

After 1 minute massaging the tummy, bring the smoveys up to the chest and hold both on top of your chest with your arms crossed over them for support. Take very deep breaths in through the nose and out of the mouth, again, deep breaths in through the nose and out of your mouth. Close your eyes and rock over and back , side to side sending the vibrations into your heart and chest. This is fantastic to have 2 minutes’ mindfulness for yourself to just “be” yourself. This is a great opportunity to clear the mind of any clutter or worries, even for a few minutes of everyday. This is a wonderful aid to help people with anxiety or depression, it takes some practise but once you feel the benefits of this wonderful exercise, you will make time for longer sessions for yourself.
These notes were made up to explain how each exercise works and in conjunction with a you tube video. Please do these exercises along with me if you wish and please note that there is no music or background noise. That is to concentrate on the vibrations going through the body as Napoleon Hill said “Energy goes where focus flows”.
Concentrate on the vibrations and the energy that is creating and helping to heal your body from the inside out.

If you have any questions, please don't hesitate to contact me on [email protected]
www.smoveyhealth.com