Cawthorne Balance Exercises

Cawthorne balance exercises were developed to help you regain control of your balance and help you lead a more healthy life. The exercises should be done first thing in the morning and just before bed. You may have dizziness when you first start the exercises; however, over time your unsteadiness should gradually lessen or disappear altogether.

The exercises are aimed to improve the following conditions associated with balance problems:

·     help loosen the muscles of the neck and shoulders to overcome the protective muscle   spasm and the tendency to move "in one piece"

·     help train your eyes to move independently of your head

·     improve your maneuverability in both daylight and darkness

Level 1 Exercises in bed- while sitting on the side of your bed, without moving your neck, do the following maneuvers:

·     Look up as far as you can with your eyes then look down as far as you can.

·     Look from side to side as far as you can with your eyes.

·     Focus your eyes on your index finger with your arm stretched out in front of you, and then maintain focus on that finger as you bring it toward your nose.

Level 2 Exercises sitting- while sitting on the side of your bed, do the following head movements:

·     Bring your head as far back as you can, then touch your chin to your chest.

·     While looking straight ahead, turn your head from side to side as far as you can.

·     Bend or tilt your head from one shoulder to the other as far as you can, then try to touch your ear to each shoulder.

·     Shrug your shoulders straight upwards, then relax them.

·     Bend over and try to touch the ground. Bend over and pick up objects from the floor.

Level 3 Exercises standing- while standing solidly on both feet:

·     Repeat “in bed” and “sitting” exercises.

·     Change from a sitting to standing position alternating with your eyes open then closed.

·     Throw a ball from hand to hand above eye level and then under knee level.

·     Alternate from a sitting to standing position, turning around in between.

Level 4 Exercises moving about:

·     Walk across the room alternating with eyes open then closed.

·     Walk up and down a slope with eyes open the closed.

·     Walk up and down steps with eyes open then closed.

·     Practice any game that includes stooping, stretching, and aiming, such as bowling or shuffleboard.

The exercises in the outline above can be varied or extended according to need; however, the order in which the exercises are done should not be varied. Any variation should be discussed with your doctor.