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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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