This is what I try to do every day, more or less, in about 15 minutes. (Before I do physiotherapy.) The stick figures are more visual cues than explicit instructions.
(Optional: The first 5 can be done on a vibrating platform: precede it with qigong tapping and do a one minute plank after #5.)
1. Vertigo / Balance Exercises
Slow head rolls in both directions.
2. Shoulder ROM
Single arm circles, front to back, large.
(Optional: add hand weights)
3. Core ROM 1
Lean L+R w/o moving hips, then moving hips.
Stand in place, twist to face the back.
(Optional: add hand weights)
4. Shoulder ROM 1
Arms straight out to sides, fists with thumbs rotating up/down.
Cactus arms, bring elbows in/out.
(Optional: add hand weights)
5. Core ROM 2
Torso circles (head down).
‘Marilyn Monroe’ hip hikes. Says my PT 🙂
6. Shoulder ROM 2
Isometric scapula squeeze.
Doorway pec stretch.
7. Hamstring & Quad ROM
Squat lunges L and R.
8. Yoga ROM 1
Yoga bow (not shown).
9. Yoga ROM 2
In d-dog, circle each leg with max ROM.
Warrior 1
Warrior 3 (lean back)
Triangle pose
Right angle pose
Crescent, then stretch hamstring
Reverse right angle pose
Something I do that’s not yoga
Pigeon
10. Lower Body Stretches
Butterfly
Twists
Sitting V stretch
Pike (L/R/both)
11. Low Squat
12. Pelvis + Spine
Bridges with ball.
Foot to knee pelvic rotation correction.
13. Swallowing: PT For Dysphagia
Chin tucks at multiple angles.
14. Balance
Balance on one foot: leg straight and forward, rotate wrists and ankles.
Knee to shoulder, ankle and quad stretches.
Yoga dancer pose.
Yoga one-leg poses: straight to front, side, then one-leg chair.
(Optional: add handweights, do these balancing on a half-ball platform.)
Yoga tree pose L + R.
Mastering The Decline 