ÐÏࡱá>þÿ 8:þÿÿÿ7ÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿì¥ÁÀ ð¿¨bjbjR|R| 4"00¨ ÿÿÿÿÿÿ·ÞÞ88888ÿÿÿÿLLLLhLÛ#¬„„„„„___Z#\#\#\#\#\#\#$‡%²9(X€#8_____€#88„„Û•#_F8„8„Z#_Z#޶!hò"„ÿÿÿÿ°ßeoíÒÿÿÿÿ¥."F#«#0Û#."Ä‘(ÓF‘( ò"‘(8ò"T_______€#€#___Û#____ÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿ‘(_________Þ þ: U-ExCEL Balancing Act Video& Audio Instructions (Adapted for people with Vision Impairment) How to Use the Balancing Act Video and Audio Program The Balancing Act Video and Audio programs are designed so that individuals can either watch or listen to the exercise instructions and follow along. The exercise positions are shown and verbal cues are also provided. It is important to be comfortable and stable when doing the exercises; this will build confidence – with this in mind we make the following suggestions: Start with the beginner exercises – regardless of where you think your balance is. You can always do the intermediate level exercises after you successfully finish the beginner level exercises. Make sure you are standing in front of a stable surface in case you need to hold on – for example by a counter, heavy chair or table, or at the kitchen sink. Review the hand positions – described in video and audio programs. Each exercise is held for 30 seconds on the video, if this is too long for you in the beginning only do what feels comfortable – 5 seconds, 10 seconds, building up to the 30 second goal. It is normal for your body to move (sway, or shake) when doing balance exercises – this is your body learning how to balance. If you aren’t comfortable with this movement bring your hands to the stable surface to regain balance. Hand Positions Hand Position #1: Both hands hold onto a stable surface. Provides the most stability with the greatest point of contact with the stable surface. Hand Position #2: Finger tips of both hands rest on a stable surface. Provides some stability and has some point of contact with the stable surface. Hand Position #3: Both hands hover a few inches above a stable surface. Provides NO point of contact of the hands with a stable surface, so the body works to stay balanced. This hand position still makes it easy to grab onto a stable surface if needed. When to Do Balancing Act Exercises The U-ExCEL Balancing Act Video and Audio versions run through one set of the exercises for each level: beginner, intermediate, and advanced. We make the following suggestions regarding the frequency of participating in the program: Replay the clip a total of 3 times per day – this does not have to be all at the same time and can be done any time you feel comfortable and safe to do them. Do the Balancing Act Exercises at least three days per week. You will notice a change in your balance after 2-3 weeks. You can do them more days each week. Do not move to the next level of exercises unless you are able to answer “Yes” to the following statements regarding the balance exercises you’ve already completed. I can confidently perform these exercises I can perform these exercises for 30 seconds I can perform these exercises without holding on The staff at U-ExCEL thanks you for your participation in the Balancing Act program. We welcome any questions and feedback you may have regarding this program. To contact us, see information below. 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