To help promote balanced muscles surrounding the joints, choose exercises from each plane of motion (each exercise is labeled) including:

For example, start with Toe Lifts (S) and Heel Lifts (S) > Slide Walk (S) > Toe Fans (F) > Out & In (F) > Ankle Rolls (T) > Kick Combo (T) > Ankle O’s (C) and Merry Go Round (C)

The “Take 10 to MoveMor” program (10 exercises, 10 repetitions, 10 minutes) is a great program to start with to improve the way you move. This program was used in the majority of our 10+ independent studies with older adults showing improvements in balance, flexibility, strength, independence, continence (self-reported) and fall risk reduction. 

When ready, progress to the “Better Mobility with MoveMor” program. Another option is to simply alternate between the complimentary exercise programs and videos Most programs are available to download here or view for free here.