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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23 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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  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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