00:00They say, quit getting up or stop walking when your balance is off.
00:07But that's the biggest mistake, keeping you from falling.
00:14Being inactive doesn't protect you.
00:16It only makes you weaker and more dependent from the people around you.
00:20But what if you don't have anybody helping you, then you're stuck at home.
00:27So if you have stroke or if you have Parkinson's disease or you just feel wobbly because of your age,
00:33I'm going to share with you three exercises.
00:37This will boost your balance and it will help you move steady again.
00:45May add law na tong tanan.
00:47I'm Nathan, I'm your occupational therapist.
00:50And my goal is to help you be more consistent with your therapy at home.
00:54So most people think that balance is about getting stronger legs and seniors cannot get it
01:01or cannot improve their balance anymore.
01:03But that is terribly wrong.
01:06Balance is a skill.
01:08And like any other skill, if you don't practice it daily, then you lose it.
01:13So if you want to improve your balance, improve your independence at home,
01:17follow along with me and let's practice together.
01:20So for these exercises, no need for fancy equipment.
01:24All you need is a chair and maybe close to a wall because we're going to be standing up.
01:29All right.
01:29So the first exercise is going to be a calf pop.
01:33You're going to reset your balance when you're doing this exercise.
01:37All you have to do is to be on your tiptoes and drop.
01:41This will reset or retrain your ankle reflexes.
01:45All right.
01:46Let's do 10 quick calf popping.
01:49All right.
01:50Let's go.
01:501, 2, 3, 4, 5, 6, 7, 8, 9, 10.
01:57That is your quick ankle or calf pops.
02:00Now, we're going to do the step forward, stomp, and then the back leg, you're going to lift
02:10up your foot off the floor for about two seconds and then reset.
02:14All right.
02:14So we'll start with our right leg.
02:17So step, stomp, and hold for two seconds.
02:21Come back.
02:22Let's do five more.
02:24Step, 1, 2, come back.
02:27Step, 1, 2, come back.
02:30Step, 1, 2, come back.
02:33Step, 1, 2, come back.
02:36And step, 1, 2, come back.
02:40Let's do the other side.
02:42We're going to stomp with our left leg, right?
02:47So stomp, hold, 1, 2, come back.
02:50Let's do five more.
02:52Stomp, 1, 2, stomp, 1, 2.
02:57I'm almost losing my balance there.
02:59Stomp.
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