1. Exercises used and adapted by permission of Boston University Matter of Balance Exercises

2. Seated, comfortable position then deep breathing & stretch Hands on stomach, breathe in, filling diaphragm, feel hands move out as you breathe Stretch your arms wide. Deep breath and exhale. Stretch again, gentle turn to left and right. Breathe slowly and deeply

3. Shoulder rolls and diagonal arm press Roll shoulders forward, making small circles. Count of 5. Roll back shoulders, count of 5. With left arm, press to right, away from and across body. Alternate right and left arm. Repeat 5 to 10 times.

4. Pause, breathe, then foot circles and seated knee raises Sit with both feet on floor. Raise one foot and rotate in clockwise direction 5 times. Reverse directions. Switch to other foot. Lift left knee and lower it. Life right knee and lower it. (Like you are marching). Repeat 5 to 10 times.

5. Take 2 or 3 deep breaths then Diagonal arm press across body and towards floor and then diagonal arm press across body & slightly overhead Starting with left arm, press to right, towards floor and across body. Alternate right and left arm. Repeat 5 to 10 times. Starting with left arm, press to right, toward ceiling and across body. Alternate right and left arm. Repeat 5 to 10 times.

6. Rowing exercise, seated leg extension, seated knee raises (not alternating) With both arms straight in front, pull arms in, as though rowing a boat. Try to pinch your shoulder blades together. Slowly straighten your left leg and return to floor. Repeat with right. Alternate and repeat 5 or 10 times. ● Lift your left knee and then lower it. Repeat 5 to 10 times. Repeat with right knee.

7. Deep breath, stand up by chair, then toe stands and marching in place Using chair for support, feet about shoulder width apart, lift up on heels, rising to toes. Pause, then return heels to floor. Repeat 5 or 10 times. March in place, slow to moderate, for 15 to 30 seconds.

8. Side steps and box step (waltz) Step with left foot to left, then step right foot to left. Return right foot to right, then step left foot to right. 15 or 30 seconds. (left, together, right, together) Right foot forward, feet together. Left foot to side, feet together. Left foot back, feet together. Right foot right, feet together. Repeat 3 to 5 times.

9. Breathe 2 or 3 times, then standing hip extension and leg lift to side Stand behind chair, slide foot back, sliding from heel to toe, finish with leg back and toe pointed, touching the ground. Repeat 5 to 10 times with each leg. Lift left leg out to side, pause, bring back to midline, touch left heel to right toe. Repeat 5 to 10 times, switch legs.

10. Breathe, return to chair, then wrist rise & fall, finger spread and wrist rotation Place arms on armrest or table. Gently let harm hang off edge. Slowly bend up back of hand, lower, repeat 5 times. Spread fingers apart, keeping fingers straight. Relax hands, and fingers into a gentle fist. Repeat 5 times. Spread fingers of both hands far apart, then rotate hand, palm up and palm down. Repeat 5 times.

11. Touch elbows stretch & arm chair push Place fingertips on shoulders. Raise elbows to shoulder level. Move elbows toward body’s midline. Hold 5 seconds. Bring shoulders back. Repeat 3 times. Hands on arms of chair, push body up and out of chair, partially standing. Repeat 3 to 5 times.

12. Breathe, return to standing, then hip circles, standing foot circles, heel cord stretch Hands on hips, circle with hips without moving shoulders. 10 to 15 seconds each direction. Repeat cycle 2 times. Using chair for support, raise one heel slightly off floor, circle heel clockwise, repeat 5 times, other direction. Switch feet. Stand about an arms length away from chair. With right foot in front of left, lean forward keeping left heel on floor. Hold 10 to 15 sec. Repeat with other foot. Repeat cycle 3 times.

13. Cool down: ear to shoulder, look left & right, stretch and bear hug Bring left ear to left shoulder. Hold 10 seconds. Repeat on right. Repeat cycle 2 or 3 times. Look to the left, look to the right. Repeat 5 times. Stretch arms open and yawn. Take deep breath, stretch, gently turn to left and then right. Slowly. Repeat 2 to 3 times. Wrap arms around body. Try to reach hands behind back. Hug!

14. That’s It! Congratulations!