strengtH, flExibility, And baLance THerapY after stroke
HEALTHY after stroke
Practices have been chosen for effectiveness in improving balance; whether stimulating
the brain to build new pathways through and around injuries, increasing reaction time,
improving awareness of body in space, increasing communication between the two
sides of brain, strengthening and stretching muscles and bringing the joints to their full
range of motion, with comfort.
Here is a summary of our full class with additions in our extra 8 classes:
In general: “We are grateful for the benefits received.”
Watching upper body position; shoulders back and down, chin leads the head
back in line with spine. Maintaining our best alignment, moving slowly and
synchronized with our breath, we aim to increase body awareness and improve
our posture and movement patterns.
Back off from pain, do same movements, but smaller, slower. Stop before pain.
We never push into pain. We each follow our own body’s responses which
override the teacher’s instructions.
We tip the balance of the autonomic nervous system into the healing receptive
state of parasympathetic tone through slow smooth deeper breathing.
Seated: with feet solid on floor, we breathe slower and deeper accentuating the exhale,
hand on belly, feeling movement. 3 to 5 breaths.
Alternate nostril breathing, brief retentions, 5 rounds
Mula Bandha (pelvic floor lift)
Head & neck movements
1. turn head directly to side, right, then left
2. tilt head sideways, slow movements, exploring stretches that feel good
3. forward/backward movement (“Goose Neck/Turtle Neck”)
Shoulders, arms, hands/wrists
1. Shoulders blades up toward ears, then down and back, movements as smooth
as possible
2. Shoulder circles both directions
3. “One shoulder up, other shoulder down” bilateral movement.
4. Arms reaching up over head, shoulder blades downward, and receive blessings
~ invocation of blessings for all.
5. Arms out and open like goal posts, lift chest
6. Rotate arms from “goal post”, into “scare crow”, up and down ~ then forearms
together in front of chest, open and close forearms, try to touch elbows. Still
touching, lift arms upward.
7. Hands and wrists movements
8. Hands at knees, lateral finger isolation movements and thumb touches fingertips.
Spinal movements
1. Hands on knees, round the spine; breathe into back.
2. Hands behind buttocks, broad across shoulders/chest, slight arch/back bend the
spine; breathe into chest.
3. Side Bending ~ One hand supports near hip or on chair, other arm up and over,
curve spine sideways and breathe deeply.
4. Torso twists ~ stay lifted through crown, support with arms/hands on knee or
chair. Continue twist with head and eyes, holding eyes steady.
Forward folds, hip stretch, ankle/foot movements
1. Sit upright, use thigh strength and hands (or strap under knee) to pull knee up
and in toward heart, each side once.
2. Hand to opposite knee - hands up in “goal post', open chest. Big inhale when up
/ exhale with touch, knee up to hand, hand to knee. 4 or more .
3. Place ankle on opposite knee or across shin, or hold leg out forward; move toes
only, point/flex ankle, circles, sole up/sole down. Then for more hip stretch; lift,
lean forward slowly.
4. extend leg out in front and using belly and thigh strength, lift thigh up off chair.
5. Both feet solid on floor, fold forward over thighs. Hands at knees or to floor.
Come to standing - both hands holding onto a steady support
1. Hip extensions - holding support, strong low belly lifting inward, alternately raise
each leg directly backward, behind body, then lower down. Toes point directly
forward, not turned outward, straight knee, strong buttock.
2. Standing with feet directly forward, lift up slowly onto toes, pressing evenly into
inner and outer balls of feet, then lower slowly to heels. Then, bend knees
slightly, keeping knees directly forward/in line with feet, and feet solid on floor.
3. Lunges! With support, step one leg back, straight knee, press thru heel and
engage buttock ~ front knee bends until it is in line with foot, keep low belly lifted
and strong, pelvis facing forward.
Come to floor, lying on the back!
1. Back of leg stretch; one leg up using strap across ball of foot, sole level to the
floor and toes pointing directly overhead, can have bend in knee, other leg, knee
bent, foot on floor, or outstretched on floor. Hold, breathe, and enjoy stretch.
2. Then, foot movements in air, let strap go if possible
3. Bridge lifts ~ keep knees and feet directly forward and hip width apart. Press
down through inner balls of feet and big toes. Lengthen up through crown of
head, chin tucked in (chin and forehead level to floor). Roll up and down with
breath, and, lift up and hold up while taking deep breaths.
Finish with guided meditation and deep relaxation on back:
Breathe slightly slower and deeper. Squeeze breath out ~ focus on complete exhale.
Let breath go ~ no further control or manipulation of breath.
Eye movements up/down, side/side, diagonal 4 x each
Now, no more movement ~
Guided meditation and deep relaxation. Enjoy!
Carefully come back fully into body.
Wishing you every success!
THANK YOU