3 EXERCISES TO IMPROVE YOUR BALANCE FROM HOME
1. SIT TO STAND
Instructions
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Sit on a chair that has been placed against a wall to prevent slipping. Interlace your fingers, and reach forward with your arms. With your feet slightly apart and your hips at the edge of the seat, lift your hips up from the seat to stand.
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Slowly return to sitting.
Repetition: 10 times
2. TANDEM STANCE WITH EYES OPEN
Instructions
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Stand in front of a counter. Place your feet one in front of the other in a line so that the heel of the front foot touches the toes of the back foot. Try to keep standing without holding on.
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Repetition: 3–5 times, holding each for 10–60 seconds
C hicken C hop S uey
INGREDIENTS
• 2 large or 4 medium chicken thighs • 3 pounds bok choy, cut into 3–4-inch ribbons • 4 tablespoons vegetable oil • 3 tablespoons oyster sauce
• 2 teaspoons sugar • 2 tablespoons cornstarch, mixed with 4 tablespoons water • 2 teaspoons toasted sesame oil • Salt and pepper, to taste
3. BALANCE
Instructions
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Stand in front of a counter. Lift one leg off the ground to stand on one foot. Try to keep standing without holding on.
DIRECTIONS
1. In large pot, boil three cups of water. Add chicken and reduce to simmer, cooking for 30 minutes. Remove chicken and let cool. Once cooled, remove skin and bones, chop, and set aside. Reserve the cooking liquid. 2. In a large skillet over high heat, heat vegetable oil. Once simmering, add bok choy and cook for 1 minute, stirring throughout. Add half of reserved cooking liquid, cover skillet, and cook for 2 minutes. Remove cover and cook for an additional 5 minutes. Transfer bok choy to a plate. 3. Add remaining cooking liquid and chicken to the pan, maintaining high heat. Heat chicken, then add oyster sauce, sugar, cornstarch-and-water mixture, sesame oil, and bok choy. Season to taste, toss together, and serve over rice.
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Repetition: 10 times, holding each for 10 seconds
Speak with your doctor before performing these exercises. Perform at your own risk; Vital
Care Physical Therapy is not responsible for any injuries sustained during the performance of these exercises.
Inspired by The New York Times
www.VitalCareRehab.com | 3
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