Marching Orders

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My wonderful physical therapist added a new exercise to my routine, evidently on a trial basis. I have watched the small video and read the instructions on the phone app, but the actual exercise is not ready to play. That is a good thing, because I can’t do it yet. It is called Single Leg Balance Walking with Trunk Rotation. The instructions are to begin in a standing upright position with your arms crossed straight in front of your chest. Raise one leg to 90 degrees, then slowly twist your body toward the same side and hold. Return to facing forward, then lower your foot, taking a step forward to repeat the movement on the opposite side. The added tip says to perform near a wall or counter support.

I tried this in the kitchen and flailed about, trying not to fall down. The title for me should have been “Windmill”. There are 10 reps, so you’re traveling a bit. I was just not wanting to travel down to the floor! Making no headway after three days, I devised a plan. I would march myself in the hallway with sturdy walls on both sides. To begin, I would only lift one leg, pause for balance, and take a step forward. Forget the twisting for now. The theory was good, but I kept forgetting to do it.

Now I have my marching orders in place.

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Published by Anne Mehrling

I'm a retiree who loves to write about life in the mountains of North Carolina.

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38 thoughts on “Marching Orders”

    1. If I keep at it, I’ll get it. I couldn’t balance on my right leg for 2.5 years and walked with a cane. A marvelous physical therapist taught me what to do, and we retrained a muscle. Wouldn’t work for everyone, but I’ve walked well ever since.

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  2. I have to do some balance exercises in my walking workouts too. Consistency is the key. You will get stronger and in time it will become second nature. Take it slow and easy at first!

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            1. One exercise is to stand on one leg for about 10 seconds, then switch to the other leg. I do two reps of 10, I think.

              The second one is putting one foot behind the other, with the toe of one touching the heel of the other and standing still for quite a time, maybe 10 seconds. The app tells me when to change, so I don’t need to count.

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  6. I know balance is important as we get older. You are supposed to be able to stand on one leg for 30 seconds if you have good balance. Your regimen sounds difficult and I wouldn’t whirl around too much or too quickly if I were you … I wouldn’t do that either. A walker at the park, a woman in her 50s, had a freak accident a few years ago. She works at the school, an administrative-type position and she was standing at the filing cabinet when someone asked her a question and she turned around quickly, lost her balance and fell on the floor. She broke her pelvis and had complications afterward. This was two years ago and I saw her a couple of weeks ago, first time walking for her since this incident. She was walking very slowly and not a normal gait. I knew about the accident from her walking partner, but didn’t mention that to her. She was laid up for a long time. Prior to this Maggie was in excellent condition – she was a race walker and she and the other woman walked all Summer long and on weekends. I often chatted with them but didn’t want to walk that fast, so rarely if ever walked more than one loop (a mile) with them. PLEASE BE CAREFUL ANNE!

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      1. That’s good Anne. I know balance exercises are crucial … I bought some flash cards to start some bends and flexing exercises. I’ve still not started the yoga CD I bought three or four years ago. I didn’t want to mess myself up as we have had so much snow that I’ve been out shoveling almost every day, so I was looking out for myself.

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  10. It took me over 30 years of yoga to keep my balance on both legs😱 and still one is better than the other . Mind yourself and spread some cushion on the floor… just in case😉

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  11. Anne, I love the notes you leave for yourself and still remember the blank one on your bed! A quiet nudge not to touch it – inspired! March carefully, please and only add the rotation when you feel super steady!

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    1. I still have the blank note on the bed, but I’ve removed the post-it notes on the kitchen counter. I’ve trained myself not to lean there. I don’t touch the bed any more, either. I think this was harder than training a dog!

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  12. Hi Anne, good luck with the exercises. My husband just was diagnosed with a frozen shoulder and has started PT twice weekly with exercises at home. He says they do hurt a bit, but he thinks he has already seen a bit of improvement. Wishing and praying for the same for you. Stay warm and safe through the big storms headed our way. We are going to get snow, then ice over the top of the snow. We might lose power. I am hoping we dodge that bullet…we’ll see.

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    1. They keep talking about this huge storm, but it didn’t and didn’t start. Finally there is something falling, along with the temperature. Both my former church in NY and my present church in NC cancelled Sunday services on Friday. They had faith in the weatherman.

      I hope your husband gets relief soon.

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