Exercises for Balance & Mobility
Exercises/Movements on Mobility DVD:
- Balance: Foot Painting*, Ankle Rolls & ABC’s, Foot Pumps, Pencil Exercises
- Posture: Dorsal Glide, Chest Stretch, Shoulder Roll, Lat Recruitment Drill
- Function/Balance/Coordination/Endurance: Progressive March Sequence
- Gait, Function & Chair Exercises with Diane Kern, PT
Exercises/Stretches on Hiking & Walking DVD:
Dorsal Glide, Chest Stretch, Lift Your Feet, Shoulder Roll
The information presented on the DVD & this web site is intended solely as a guide for improving mobility and balance. Consult your physician or physical therapist before beginning any new activity, particularly if have any balance issues, mobility concerns or muscle or joint pain. Discontinue any movement that causes pain or discomfort and consult a medical practitioner. For best results, read and follow the instructions at the beginning of the DVD.
We focus on posture movements in the hiking DVD.
Why do we put so much attention on ankles in the balance & mobility DVD? Good ROM (range of motion) in the ankle can significantly improve your balance & mobility. The ankle is particularly responsive to daily gentle attention. You might notice improvement in just a few days.
All our teaching is progressive. Starting with the foundation of the body – the feet and ankles, in a gentle format enables you to see improvement quickly which can increase and enhance COMPLIANCE**.
Please tune into your body. Do movements slowly and with deep, relaxed breathing. For instance, when you’re doing your ankle roll, think of a clock. If any number is “sticky,” slow down. Work thru it in a pain free range.
Have you heard “No Pain, No Gain?” FORGET IT!
If you want to improve and maintain your mobility, then celebrate small victories because these are the ones you can build more safely on.
**Compliance is a key to any progressive exercise program (PEP).
Does your PEP include?
Function, Balance, Posture, Flexibility, Endurance, Strength
Your therapist or trainer can help you design a progressive program that suits you. Only you can motivate yourself!
Stay tuned as we continue to update this site 
* Foot Painting is a marvelous way to stimulate the nerves on the bottom of the feet. This is a soothing way to warm up the ankle, knee and hip joints. Try supine before getting out of bed. Bend the knee (foot flat on the bed) of the leg that’s not moving. People with peripheral neuropathy (from diabetes or MS or unknown cause) find that this activity can help their bodies connect to the earth. You can also tune into the tracking movement of the knee. Notice your ROM. Where you are is a fine place to start. Don’t push it; allow your body to find its range and you’ll see that range improve.
Follow the instructions on the DVD carefully and contact us if you have any questions.
I do two kinds of work – Progression and Maintenance.
Why, in the credits of the DVD, do I thank Lou Kearn? Mr. Kearn, the founder of Coit Cleaners, was my client for the last years of his life. He built an international business blind (literally he could not see).
I learned many things from this amazing man, including how to communicate movement & exercise with a blind man. He wanted to maintain in his late years. He often told me “I don’t care about getting better; I don’t want to get worse.” He had reached this level of de-conditioning and frailty and I occasionally help people in this way.
Much more often, we find ways to progress and this is more rewarding work for everyone. As people understand how important exercise & movement is, they look for ways to improve their lives. We hope our DVD and this site have helped you in some small way to achieve, improve or maintain your mobility.