1. Side to Sides - 1: ( narr pg 16-18; viswo #\5)
Purpose:
· Improve balance for sideways balance loss/challenges
· Improve range of motion in hips and low back
· Strengthen outside and inside hip and trunk muscles
· Allow you to feel less vulnerable in crowded or narrow areas
Importance of Side to Side Movements:
Helps manage balance loss to the sides, thus preventing fall
Limitation in these movements exist because of weakness, pain, old
injuries and aging
Loosen up hips/back that have been tightened by injury/weakness

2. Side to Sides -2: * OSP (optimal standing position) to start
* Hold Parallel Bars/Counter
* Lean Hips into Bars/Counter
* Move Hips Side to Side about an Inch
NOT Head and Shoulders!
* Movements Need to be Symmetrical
* Widen Sway Symmetrically
* Step Back a Few Inches
* Decrease Amount Holding On
Increase Speed Maintaining Symmetry
Start to unweight one foot

3. Stepping Side to Side - 3:
When you have Mastered the Prior Activity
* OSP (Optimal Standing Position)
* Stand at Counter - Hold On
* Small step to the Side Using Stronger Leg
Do Not Let Your Butt Fall Back
* Do Not Let Your Hip Fall to the Side
* Bring Legs Together After Each Step
* Step to Left and Right
* Take Wide, Medium, Narrow Steps
* Go Slow, Medium, Fast
* Do Not Let Your Hip Drop Back or Down
Gradually Do This Without Holding On

4. Side to Sides - 4: Obstacles to Success: · Dislocated/dislocating hip
· Significant weakness throughout the hip
· Significant muscle imbalance throughout hip
· Weakness of hip adductors – muscles bringing legs together
· Hip flexion contractures (tightness)
· Hip pain, esp. from arthritis/bursitis
· Limitation in hip and low back movements
· Scoliosis impacting hip movements
· Difficulty maintaining OSP
· Your brain telling you: “it can’t be done!; I will fall!; My knee
won’t hold!; My body doesn’t do that!; And, and, and…”
These obstacles don’t mean you cannot succeed. They mean
your way of doing them may need to be adapted.
Fear