LEVEL I BALANCE EXERCISES Once a day do the exercises marked by your therapist . Sink Hip Circle I 1.

Stand facing kitchen sink2. Hold on with both hands3. Do not move shoulders or feet4. Make a big circle to left with hips5. Repeat 5 times6. Make a big circle to right with hips7. Repeat 5 times(A) Sink Toe Stand I 1. Stand facing kitchen sink2. Hold on with both hands3. Go up on your toes4. Hold for count of 55. Then come down6. Repeat 10 times(B) One Leg Sink Stand I 1. Stand facing kitchen sink2. Hold on with both hands3. Stand on your left leg for count of 54. Stand on your right leg for count of 55. Repeat 10 times(C) Page 1 of 3 Copyright 2005, Mary E. Tinetti, M.D.

Sink Side Step I 1. Stand facing kitchen sink2. Hold on with both hands3. Move hands along kitchen sink as youstep left 5 steps4. Step with both feet to right 5 steps5. Repeat 5 times(D) Two Hand Alternate Leg Out and In I 1. Stand facing kitchen sink2. Hold on with both hands3. Stand on your left leg and move rightleg out to the side and back again4. Repeat on opposite side5. Continue to alternate each leg6. Repeat 10 times(E) Page 2 of 3 Copyright 2005, Mary E. Tinetti, M.D.

Sitting Arm Circles I 1. Sit up straight on bed or chair2. If you sit in a chair, do not lean back3. Arms by your side with palms facinginward4. Raise both arms up overhead5. Then arms out to side shoulder level6. Then arms down7. Maintain an erect posture during theexercise8. Repeat 10 times(F) Sitting Knee Lifts I 1. Sit up straight on bed or chair2. If you sit in a chair, do not lean back3. Arms by your side4. Lift left knee up towards ceiling5. Lower left knee6. Lift right knee up towards ceiling7. Lower right knee8. Repeat 10 times(G) Page 3 of 3 Copyright 2005, Mary E. Tinetti, M.D.

LEVEL II BALANCE EXERCISES Once a day do the exercises marked by your therapist . Sitting Knee Lifts II

1. Sit up straight on bed or couch2. Put arms across chest3. Lift left knee up towards ceiling4. Lower left knee5. Lift right knee up towards ceiling6. Lower right knee7. Repeat 10 times(A) Sitting March II 1. Sit up straight on bed or couch2. Arms by side, palms facing inward3. Keep knees bent4. Lift right leg and left arm5. Lower knee and arm6. Lift left leg and right arm7. Lower knee and arm8. Repeat 10 times(B) Sitting Reach and Turn II 1. Sit on edge of bed or couch, feet flat on floor2. Reach up and across body with your right arm3. Turn head and trunk to the left as you reachup and across4. Try to go far enough so that your right hip liftsoff the bed as you reach and turn5. Do the same reaching up and across with leftarm6. Repeat 5 times(C) Page 1 of 3 Copyright 2005, Mary E. Tinetti, M.D.

One Hand Sink Toe Stand II 1. Stand facing kitchen sink2. Hold on with one hand3. Go up on your toes4. Hold for count of 55. Then come down6. Repeat 10 times(D) One Leg Sink Stand II 1. Stand facing kitchen sink2. Hold on with one hand3. Stand on your left leg for count of 54. Stand on your right leg for count of 55. Repeat 10 times(E) Sink Side Step II 1. Stand facing kitchen sink2. Hold on with one hand3. Move hand along kitchen sink as youstep left 5 steps4. Step right 5 steps5. Repeat 5 times(F) Page 2 of 3 Copyright 2005, Mary E. Tinetti, M.D.

One Hand Alternate Leg Out and In II 1. Stand facing kitchen sink2. Hold on with one hand3. Stand on your left leg and move rightleg out to the side and back again4. Repeat on opposite side5. Continue to alternate each leg6. Repeat 10 times(G) Page 3 of 3 Copyright 2005, Mary E. Tinetti, M.D.

LEVEL III BALANCE EXERCISES Once a day do the exercises marked by your therapist . Sink Leg Cross III 1. Stand facing kitchen sink2. Hold on with both hands3. Move hands along kitchen sink as youstep4. Cross left foot in front of right foot5. Take a side step with your right footpassing it out from behind your left foot6. Repeat steps 4 & 5 three times7. Now, cross right foot in front of left foot(reverse directions)8. Take a side step with your left footpassing it out from behind your right foot9. Repeat steps 7 & 8 three times(A) One Leg Sink Stand III 1. Stand facing kitchen sink2. Balance with fingertips of one hand only3. Stand on your left leg for count of 54. Stand on your right leg for count of 55. Do each leg 10 times(B) Page 1 of 3 Copyright 2005, Mary E. Tinetti, M.D.

Heel Stand III 1. Stand facing kitchen sink2. Hold on with both hands3. Rock back on heels raising toes off thefloor4. Hold this position for count of five5. Return to normal standing position6. Repeat 5 times(C) Sink Side Step III

1. Stand facing kitchen sink2. Do not hold onto sink3. Step to left 5 steps4. Step to right 5 steps5. Repeat 5 times(D) Sink Toe Stand III 1. Stand facing kitchen sink2. Do not hold onto the sink3. Go up on your toes4. Hold for count of 55. Then come down6. Repeat 10 times(E) Page 2 of 3 Copyright 2005, Mary E. Tinetti, M.D.

Sink Leg Swing III 1. Stand with left side toward kitchen sink2. Hold on with left hand3. Gently swing right leg forward andbackward as far as safe4. Repeat 10 times5. Turn around6. Hold on with right hand7. Swing left leg8. Repeat 10 times(F) Sink Leg Lift III 1. As in previous exercise, stand with leftside toward kitchen sink2. Hold on with left hand3. Lift right leg out to side and back4. Repeat 10 times, turn around5. Hold on with right hand6. Lift left leg out to side and back7. Repeat 10 times(G) Page 3 of 3 Copyright 2005, Mary E. Tinetti, M.D.

LEVEL IV BALANCE EXERCISES Once a day do the exercises marked by your therapist . One Leg Sink Stand IV 1. Stand facing kitchen sink2. Do not hold onto the kitchen sink3. Stand on your left leg for count of 54. Stand on your right leg for count of 55. Do each leg 10 times(A) Heel Toe Walk IV 1. Stand facing kitchen sink2. Hold on with both hands3. Do not let go of kitchen sink whilemoving4. Walk backwards on heels 4 small steps5. Walk forward to kitchen sink on toes 4small steps6. Repeat 10 times(B) Side Bend, Feet Apart IV 1. Stand near kitchen sink2. Stand with feet one foot apart3. Arms out to side at shoulder height4. Tip left arm down5. Return to upright position6. Tip right arm down7. Return to upright position8. Repeat 10 times(C) Page 1 of 3

Copyright 2005, Mary E. Tinetti, M.D.

Tandem Walking IV 1. Stand with left side toward kitchen sink2. Hold on with left hand3. Move hand along kitchen sink as youstep4. Place right heel directly in front of toesof left foot5. Now place left heel directly in front oftoes of right foot6. Repeat steps 4 and 5 three times7. Turn around8. Hold with right hand9. Repeat steps 4 and 5 three times(D) Cross-Over Walking IV 1. Stand with left side toward kitchen sink2. Hold on with left hand3. Move hand along kitchen sink as youstep forward4. Cross left foot over right foot5. Cross right foot left foot6. Repeat steps 4 and 5 three times7. Turn around8. Hold with right hand9. Repeat steps 4 and 5 three times(E) Page 2 of 3 Copyright 2005, Mary E. Tinetti, M.D.

One Leg Kitchen Sink Toe Stand IV 1. Stand facing kitchen sink2. Hold on with both hands3. Stand on right leg4. Push up on toes of right foot5. Hold for count of 56. Then come down7. Repeat 5 times8. Stand on left leg9. Push up on toes of left foot10. Hold for count of 511. Then come down12. Repeat 5 times(F) (G) Standing Arm Circles Feet Apart IV 1. Stand facing kitchen sink2. Stand with feet apart, arms at side3. Raise both arms straight up overhead4. Lower arms out and down to shoulder height5. Continue to lower arms until arms are at side6. Repeat 10 times Page 3 of 3 Copyright 2005, Mary E. Tinetti, M.D.

LEVEL V BALANCE EXERCISES Once a day do the exercises marked by your therapist . Standing Arm and Leg March V 1. Stand facing kitchen sink2. Raise right knee up3. Touch right knee with left hand4. Lower right knee5. Now raise left knee up6. Touch left knee with right hand7. Lower left knee8. Repeat 10 times(A) Sink Rebound V

1. Stand facing kitchen sinkapproximately 2 feet away from sink2. Lean forward toward the sink catchingbody with hands3. Weight should be on the balls of yourfeet4. Now push yourself back to an uprightposition5. Body weight should be squarelydistributed on feet6. Repeat 10 times(B) Page 1 of 3 Copyright 2005, Mary E. Tinetti, M.D.

(C) Standing Arm Circles Feet Together V 1. Stand facing the kitchen sink2. Stand with feet together, arms at side3. Raise both arms straight up overhead4. Lower arms out and down to shoulder height5. Continue to lower arms until arms are at side6. Repeat 10 times Side Bend, Feet Together V 1. Stand near kitchen sink2. Stand with feet together3. Arms out to side at shoulder height4. Tip left arm down5. Return to upright position6. Tip right arm down7. Return to upright position9. Repeat 10 times(D) Page 2 of 3 Copyright 2005, Mary E. Tinetti, M.D.

Forward Lunge V 1. Stand with side to kitchen sink2. Hands on hips3. Lunge forward with right foot4. Return to start position5. Lunge forward with left foot6. Return to start position7. Repeat 10 times(E) Side Lunge, Hands on Hips V

1. Stand near kitchen sink2. Hands on hips3. Lunge to side on left foot4. Return to upright position5. Lunge to side on right foot6. Return to upright position7. Repeat 10 times(F) Standing Reach and Turn V 1. Stand facing the kitchen sink2. Reach up and across your body withyour right arm3. Turn your head and trunk to the left4. At the same time pivot slightly on thetoes of your right foot turning your bodyto the left5. Repeat reaching up and across yourbody with your left arm6. Alternate reaching and turning left andright7. Repeat 5 times(G) Page 3 of 3 Copyright 2005, Mary E. Tinetti, M.D.

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