Welcome to the Movement Library! Movements are based on biomechanics and research, which have facilitated compelling fall risk reduction. "Basic" and "Advanced" Movements may be used with individual or in group classes, which usually include 5 Movements and take 10 minutes to complete. You may request access to our Partners page, which includes group class demonstrations, Instructor's Manual and other helpful resources.


Basic Movements


"March" (improve dynamic balance, vestibular)

CUE: “lift right knee as high as you can, then the left knee ___ times with your eyes closed”
HARDER: tilt head back, open grip, floating grip
EASIER: reduce knee lift, open eyes


"See No Evil" (improve vestibular)

CUE: “open grip, feet straight ahead and together, stand tall, close your eyes and hold for 30 seconds”
HARDER: floating grip, tilt head back
EASIER: open eyes, set feet apart slightly, close grip


"Wave your feet" (improve ankle AROM for more functional gait)

CUE: “lean forward slightly, then lift your right toes and then your left as high as you can, repeat until you reach ___ out of 10 RPE, keep knees straight and body still”
HARDER: turn head/eyes to the right, then left with each repetition, open grip, floating grip
EASIER: close grip, don’t lean forward


"Longshanks" (stretch calf/anterior hip, improve trunk stability)

CUE: “place both hands on front handlebars, place right foot as far behind you as possible with knee straight and heel down, lean as far forward as you can while keeping knee straight and heel down to stretch your right calf for ___ seconds” (repeat with left foot back)
HARDER: lengthen stride, close eyes, open grip, floating grip
EASIER: close grip, shorten stride, don’t lean forward


"Leg Out" (strengthen gluteus medius/quads, improve balance)

CUE: “stand to the back of the device, keep both knees straight and torso still, move your right foot out to the side as far as you can and then back again, repeat until you reach ___ out of 10 RPE” (repeat with left)
HARDER: close eyes, open grip, push leg out to side farther
EASIER: reduce leg movement to side, bend knees slightly


"To The Side" (improve posture, strengthen shoulder/neck)

CUE: “set feet straight and shoulder width apart, stand tall, raise right arm straight out to the side and repeat until you reach ___ out of 10 RPE”
HARDER: open grip, floating grip, close eyes, keep shoulders level
EASIER: raise arm to point that is below shoulder level


"Levitate" (strengthen quads/glutes, stretch hamstrings/sciatic nerve, improve balance)

CUE: “both feet straight, place right heel on right peg (assist if needed), keep both knees straight, stand tall, close eyes, hold until you reach ___ out of 10 RPE” (repeat with left)
HARDER: open grip, floating grip, turn standing foot inward, turn trunk to side of raised foot
EASIER: open eyes, bend knees, rest sole of shoe on peg instead of heel, close grip


"About Face" (stretch quad/hip flexor, improve trunk/postural control, strengthen quad/glutes, balance)

CUE: “turn around, set both feet straight, lean over slightly, hook right foot over peg (assist if needed), slowly stand up tall, don’t arch low back, hold until you reach ___ out of 10 RPE” (repeat with left)
HARDER: close eyes, open grip, floating grip, lean back, keep knees close together
EASIER: close grip, lean forward


"Scissor Kick" (strengthen glutes/quads, improve trunk control/balance)

CUE: “both feet straight, lean over slightly, move right leg behind you as far as you can with knee straight, hold until you reach ___ out of 10 RPE” (repeat with left)
HARDER: close eyes, open grip, floating grip, lean over further, extend hip further
EASIER: close grip, stand upright, shorten hip extension


"The Squat" (strengthen quads/glutes/hamstrings, improve trunk control/balance)

CUE: “feet straight and shoulder width apart, chest up, bend knees to 50o as if sitting in chair (show), keep knees behind toes, hold until you reach ___ out of 10 RPE and breathe normally”
HARDER: close eyes, open grip, floating grip, hips back, weight on heels, chest up (avoid bending knees >50o, as this will exponentially increase knee forces)
EASIER: bend knees less than 50o, close grip


"Squat Reps" (strengthen quads/glutes/hamstrings, improve trunk control/balance)

CUE: “feet straight and shoulder width apart, chest up, bend knees to 50o as if sitting in chair (show), keep knees behind toes, push up using thighs and repeat until you reach ___ out of 10 RPE”
HARDER: close eyes, open grip, floating grip, hips back, weight on heels, chest up (avoid bending knees >50o, as this will exponentially increase knee forces)
EASIER: bend knees less than 50o, close grip


"Calves" (strengthen calves/glutes/quads, improve trunk control/balance)

CUE: “feet hip width apart, move hips back slightly, push up as high as you can onto your toes but keep your hips back, repeat until you reach ___ out of 10 RPE”
HARDER: close eyes, open grip, floating grip
EASIER: allow body to move forward as you come up on toes


"Score!" (strengthen shoulder/neck/upper back muscles, improve trunk control and neck AROM)

CUE: ““stand tall, reach up as high as you can with your right arm” (repeat using left)
HARDER: open grip, floating grip, close eyes
EASIER: reach up to point of moderate intensity only


"High-5" (group therapy only; strengthen shoulder/neck, improve neck rotation, boost social interaction)

CUE: “stand tall, turn your head to the right toward your neighbor (or pretend you have a neighbor), raise your right hand up as far as possible without moving your feet and slap hands with your neighbor ___ times” (then turn to left, use left arm, pretend to have a neighbor if none exists)
HARDER: open grip, close eyes and “find” neighbor’s hand
EASIER: fist bump neighbor at shoulder level


"Peacock" (enhance posture)

CUE: “stand toward front of device, feet straight and shoulder width apart, belly in, reach back and place each palm down on a handlebar, slowly stand up as straight as possible, hold ___ seconds”
HARDER: lean back further, close eyes
EASIER: place elbows/hands on lower part of handlebars


"Take a Bow" (stretch shoulders/latissimus dorsi, improve vestibular)

CUE: “feet straight and shoulder width apart, grab front handlebar with both hands palms up, walk feet back while bending at the waist (DO NOT pull device toward you, will create tipping) and keeping elbows straight, push chest down, hold ___ seconds”
HARDER: close eyes, bend over farther
EASIER: bend elbows slightly, reduce forward bend


"Hip Release" (stretch glutes, strengthen quads/glutes, improve balance)

CUE: “stand close to stretching pegs, feet straight and shoulder width apart, place the outside of right foot on peg, stand tall and hold ___ seconds” (repeat with left)
HARDER: close eyes, open grip, floating grip, lean forward
EASIER: close grip, don’t lean forward


"Tightrope Walk" (improve dynamic balance)

CUE: “stand to the rear of the device, then place your right foot immediately in front of your left in a heel-toe position. Slowly place your left foot in front of your right and then go in reverse, repeat ___ times”
HARDER: open grip, floating grip, close eyes
EASIER: close grip, place feet into semi-tandem position


"Rearview" (improve vestibular, enhance trunk AROM, vestibular)

CUE: “feet straight and shoulder width apart, stand tall, turn to your right as far as you can, use hands on handlebars as a guide, hold ___ seconds” (repeat to the left)
HARDER: open grip, close eyes
EASIER: shorten turn, angle feet toward side of turn before turning


"Dip Station" (strengthen quads/hips/triceps/chest, improve shoulder/elbow AROM, enhance vestibular)

CUE: “stand in the middle of the device, feet straight and shoulder width apart, belly in, place both hands on handlebars, bend elbows and knees while leaning forward, push back up with thighs and arms, repeat until you reach ___ out of 10 RPE”
HARDER: close eyes, focus on using arms more than legs
EASIER: bend knees/elbows less


"Head To Toe" (enhance vestibular)

CUE: “stand on your right foot with left heel on peg and then look up, down, right and left (moving head and eyes), repeat until you reach ___ out of 10 RPE” (repeat with left foot)
HARDER: close eyes, open grip, floating grip
EASIER: reduce head motion


"Titanic" (strengthen postural muscles/biceps)

CUE: “grab the end of elastic tubing with your right hand, stand up tall, row back with your right hand while pulling your shoulder blade back and keeping your head still, repeat until you reach ___ out of 10 RPE and then repeat with left hand”
HARDER: close eyes, keep elbow still and away from trunk, open grip, floating grip
EASIER: keep elbow close to trunk


"Happy Feet Walk" (improve dynamic balance)

CUE: “feet straight and shoulder width apart, stand tall, lift toes up off floor while holding handlebars gently, slowly walk forward to front of device, walk normally back to starting position, then repeat ___ times”
HARDER: open grip, increase step length
EASIER: take smaller steps


"Upper Extremity Training"

Setting up for upper extremity movements using theraband:


Advanced Movements


"Squat Walk" (strengthen quads/glutes, improve dynamic balance)

CUE: “turn and face the right handlebar with knees bent to 50o, shoulder width apart, chest up, then side step left in this position while touching the handlebars until you reach the other side. Go back to the right, then repeat”
HARDER: close eyes, open grip, floating grip, lengthen strides (avoid bending knees >50o, as this will exponentially increase knee forces)
EASIER: shorten strides, reduce knee bend


"Toe Walk" (improve dynamic balance, strengthen calves/quads/glutes)

CUE: “turn and face the right handlebar with knees straight, feet close together, push up high on toes, then side step left while touching the handlebars until you reach the other side. Go back to the right, then repeat”
HARDER: close eyes, open grip, floating grip, lengthen side steps
EASIER: close grip, shorten side steps


"Flamingo" (improve balance, strengthen calves/quads/hips)

CUE: “lift right knee as high as you can, push up on left toes while keeping left knee straight, hold until you reach ___ out of 10 RPE” (repeat with left knee)
HARDER: close eyes, open grip, floating grip, move hips back
EASIER: reduce knee lift, close grip, reduce push up on toes


"One-Legged Squat" (strengthen quads/glutes/trunk/upper body)

CUE: “feet straight and shoulder width apart, stand tall, bend knees to 50o (show) as if you are going to sit in a chair, hold handlebars firmly, lift right foot off ground one inch while not moving your body, hold 5 seconds, push up” (repeat with left)
HARDER: close eyes, move body further to opposite side (avoid bending knees >50o, as this will exponentially increase knee forces)
EASIER: reduce weight on one foot but do not lift


"Shoulder Groove" (strengthen rotator cuff, improve posture)

CUE: “grab end of elastic tubing with your right hand, stand up tall, pull shoulders back, bend elbow to 90o, move your hand outwardly while keeping elbow and shoulders still, return to starting position, repeat until you reach ___ out of 10 RPE”
HARDER: close eyes, move backward to increase band resistance
EASIER: move forward to reduce band resistance


"Cliffhanger" (improve dynamic balance, strengthen quads/hips)

CUE: “stand to the rear of device, feet straight/shoulder width apart, stand tall, take as long of a stride as possible with right foot while holding handlebars, slowly lighten grip, close your eyes, hold until you reach ___ out of 10 RPE” (repeat with left)
HARDER: stand up on toes, step into a straight line
EASIER: open eyes, maintain closed grip, shorten stride


"Lunge Hold" (strengthen quads/glutes, improve dynamic balance)

CUE: “stand to rear of device, feet shoulder width apart and straight, stand tall, lunge to 50o of right knee bend with right foot while relaxing/bending back knee, lean forward slightly, hold until you reach ___ out of 10 RPE” (repeat with left)
HARDER: close eyes, open grip, floating grip, shift body to opposite side of front foot (avoid bending knees >50o, as this will exponentially increase knee forces)
EASIER: shorten stride, reduce knee bend


"Lunge Reps" (strengthen quads/glutes, improve dynamic balance)

CUE: “stand to the rear of device, feet straight and shoulder width apart, stand tall, lunge to 50o of right knee bend with right foot while relaxing/bending back knee, lean forward slightly, push up using front thigh, repeat until you reach ___ out of 10 RPE” (repeat with left)
HARDER: close eyes, open grip, floating grip, shift body to opposite side of front foot (avoid bending knees >50o, as this will exponentially increase knee forces)
EASIER: shorten stride, reduce knee bend


"Calf" (strengthen calf/glute/quad, improve balance)

CUE: “feet straight and shoulder width apart, stand tall, lift right foot off the floor as if kicking a ball, push up as high as you can on left toes, repeat until you reach ___ out of 10 RPE” (repeat with left)
HARDER: close eyes, open grip, lean back
EASIER: allow body to move forward as you come up on toes


"Tightrope Freeze" (improve balance, enhance vestibular)

CUE: “place right foot heel-toe with left, close eyes, hold 30 seconds then switch”
HARDER: open grip, floating grip
EASIER: open eyes, place feet in semi-tandem


"Levitate High" (strengthen quad/hip/calf/trunk, stretch hamstrings/sciatic nerve, improve balance)

CUE: “place right heel on peg keeping right knee straight (assist if needed), stand up tall, push up onto your left toes as high as you can repeatedly until you reach ___ out of 10 RPE” (repeat with left)
HARDER: open grip, close eyes
EASIER: bend front knee and place bottom of foot on peg, don’t push up on toes


"Levitate & Rotate" (strengthen quad/hip/calf/trunk, stretch hamstrings/sciatic nerve, improve trunk rotation/balance, vestibular)

CUE: “place your right heel on the stretching rod (assist if needed) and slowly turn your hips and shoulders to the right as far as you can. Repeat with your left leg and hold each position until you reach ___ out of 10 RPE”
HARDER: open grip, close eyes, point feet straight ahead
EASIER: bend front knee and place bottom of foot on peg


"Plank" (strengthen trunk/hip flexors/shoulders/triceps/neck muscles, improve vestibular)

CUE: “feet straight and shoulder width apart, chest up, belly in, both hands on front side handlebars, slowly walk your feet back as far as you can while keeping your elbows and body straight, hold until you reach ___ out of 10 RPE”
HARDER: close eyes, rise up onto toes
EASIER: move feet forward


"Squat Turn" (strengthen quads/glutes, enhance trunk AROM, vestibular)

CUE: “feet straight and shoulder width apart, chest up, bend knees to 50o as if sitting in a chair, hold handlebars gently, turn your trunk to the right as far as you can, hold until you reach ___ out of 10 RPE” (repeat with left trunk turn)
HARDER: open grip, close eyes, turn further (avoid bending knees >50o, as this will exponentially increase knee forces)
EASIER: reduce knee bend, reduce turn, close grip


"Knee Stretch" (stretch quads/glutes/calves, enhance balance)

CUE: “grab both handlebars firmly with both hands, place right foot on right stretching rod with knee bent, chest up, bend knee/hip as much as you can and hold 30 seconds” (repeat with left foot)
HARDER: open grip, floating grip, close eyes, lean back further as knee bends
EASIER: reduce knee bend, close grip, lean forward


"Levitate Sideways" (stretch adductors, enhance balance)

CUE: “turn and face your entire body to the right; place left foot on stretching rod with knee straight (assist if needed), toe up, chest up, close eyes and hold until you reach ___ out of 10 RPE” (then turn around and repeat with right foot)
HARDER: open grip, turn away from elevated foot
EASIER: open eyes, close grip, reduce body turn with set up


"Surfer" (improve dynamic balance)

CUE: “stand slightly to the right with both hands on the handlebars, take a big side step to the left, bend knees to 50 o and push back to starting position. Repeat until you reach ___ out of 10 RPE” (repeat with right foot)
HARDER: open grip, increase side step length (avoid bending knees >50 o , as this will exponentially increase knee forces)
EASIER: open eyes, close grip, reduce side step length