andree

Goal:

I want to be able to climb a flight of stairs.

Time Frame:

1 week

Best Outcome:

I would like to be able to climb and descend a flight of 30 stairs independently every morning and every afternoon.

Steps and Action Plan:

• Step 1:

  Descend a flight of stairs using the handrail

  • Activity 1:

    Bad leg/foot first for 5 steps down

  • Activity 2:

    Strong leg/ foot first for 5 steps up

  • Activity 3:

    Weak leg/ foot first to go down 10 steps

  • Activity 4:

    Strong leg/foot first to ascend 10 steps

  • Activity 5:

    Weak leg/foot first to descend 30 stairs

• Step 2:

  Climb 30 stairs using handrail

  • Activity 1:

    Practice sit to stand activities to strengthen my legs

  • Activity 2:

    Practice walking at least 500m every day to strengthen my legs and improve my balance and coordinati

  • Activity 3:

    Practice 10 squats every day, initially holding a rail or post

  • Activity 4:

    Walk sideways (good leg) 10 steps, then back to square one with weaker leg

  • Activity 5:

    Go to gym. Try stationary cycle if it is easy to get on to. Cycle 5 mins

• Step 3:

  Descend 30 stairs without assistance

  • Activity 1:

    Go to pool. Walk up and down the side forwards, backwards, sideways.

  • Activity 2:

    Go to gym if convenient. Walk on treadmill for 10 mins

  • Activity 3:

    Stand on good foot, lifting weak leg for 30 secs. Maintain balance.

  • Activity 4:

    Stand on weak leg lifting strong leg up for 30 secs. Good for balance /strength. Count 1 potato, 2 p

  • Activity 5:

    To make activities more stimulating, use counting rhymes, 1, 2 Buckle My shoe, 3, 4 Knock on the Do

• Step 4:

  Climb 30 stairs without assistance

  • Activity 1:

    Practice stairs every day.

  • Activity 2:

    Balance exercises. Catching a soft ball in sitting, then in standing

  • Activity 3:

    Coordination Exercises. Catch ball with both hands, then good hand, then weak hand.

  • Activity 4:

    More Coordination and Balance exercises in standing. Weak hand to opposite knee, shoulder, hip

  • Activity 5:

    More pool exercises or Hydrotherapy. Use a floatie or kickboard to kick, paddle, move.

• Step 5:

  Descend and Climb 30 stairs independently in the morning

  • Activity 1:

    Practice stairs every morning. Start with 5, then 10, then 15, 20, 25, 30!

  • Activity 2:

    Add a stair session late afternoon. 5, then 10, 15, 20, 25, 30

  • Activity 3:

    Add stairs at every opportunity. But ensure safety first. Good balance, coordination, strength.

  • Activity 4:

    Cross training. Activities of daily living. Sit to stand, walking, gardening, shopping, stairs.

  • Activity 5:

    Play ping-pong with a friend. Great for balance, agility, reflexes, coordination, fun!