BAM Level 1

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Hello, Dr. Jed here. Today we’re talking about the basics of balance, agility,

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mobility, bam, 1.0. Okay, so let’s just get started. Uh,

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instead of a chair here, let’s pretend this is your kitchen sink.

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Let’s start with steps side to side to side.

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I’m just gonna walk and explain some things as we’re doing it,

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but we’re wasting no time side to side.

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Get us to step up a little bit here. Step up a little bit here. Now,

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this low level balance, agility, mobility, um,

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video is kind of set up for maybe one of your patients that just got outta

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the hospital.

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Maybe you just got outta the hospital just recovering from a prolonged illness,

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uh, and your balance is impaired. Maybe grandma’s been having a few falls.

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Maybe you just need to work on your balance. This is where to begin. Bam, 1.0,

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balance, agility, mobility. Okay,

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side to side to side. I’m gonna turn in profile here.

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And once again, we’re pretending this is a kitchen sink.

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It’s hard to install a kitchen sink out here.

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So we got a nice sturdy chair side to side.

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We’re working on this gluteus medias muscles right here. Okay?

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Those are key stabilizers to the pelvis.

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During single limb stance. Single limb stance,

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every single step of your life, you’re on one leg for a second.

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Single limb stance, no big deal.

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So when you’re on one leg,

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that gluteus medias muscle has to be there for you. Bam. I got you.

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Okay? And that’s what we’re working on right now. This very low level.

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So side to side to side, okay.

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And now let’s start to work on our hip mobility. Okay?

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Starting to work on strengthening those muscles.

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Build our awareness of those muscles.

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We’re gonna do this very low level of, we’re gonna open it up, okay?

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So holding on firmly here to the, to the kitchen sink or, uh, any firm surface.

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Bring your knee up if you can, all the way to 90.

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So just bring it up a little bit and open it up

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and back down. I should switch it off to the other one. Bring it up,

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open it up and back down.

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I’m gonna turn towards you so I can, so you can all see me here. Uh,

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but once again, you keep holding on that kitchen sink for stability. Okay?

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Bring it up, open it out. You’re, uh,

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paying attention to your hips. You don’t wanna be hiking it up too much.

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Just open it up and down. This would be what would be considered,

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uh, the opener level to, uh, hip cars.

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Cars are controlled articular rotations.

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We’re not gonna worry about those right now.

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We’re just doing nice low level stuff. So take a moment.

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Little bit of high steps here, little bit of high steps here.

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Thinking about that hip mobility, boom,

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boom, boom. Let’s go down to the other end of the lever.

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That is all the way down to the legs. Okay,

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let’s go all the way down to that ankle. Let’s just kind of post out here,

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uh, in kind of a semi lunge position, okay?

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And just kind of lean forward if possible.

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Maybe I might zoom in right there and like,

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let’s watch that ankle go forward. Kind of close that angle.

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Close that angle. We’re just gonna pump it a couple times. Do it dynamically.

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That is with movement. And then in a minute we’ll do it statically.

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So right there,

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I’m kind of finding that end range where it’s just a little uncomfortable.

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Should not be painful. Anything causes you pain. You,

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you back away from it just a little bit. Don’t quite do it so intensely.

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Maybe adjust that angle of the foot. Just a touch. Once again,

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it’s your job to be aware of your body and make adjustments as

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necessary. Okay? Nobody knows your body like you.

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Let’s just go back and forth a little there. Squeeze, squeeze,

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squeeze. Let’s drop into it. Kind of push it down.

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I’m dropping that knee down, kind of pushing that ankle forward. Oh,

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that’s a good,

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I can kind of feel it more like a pinch up front on the front side of that

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ankle. Give it another

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5, 4, 3, 2, 1.

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Okay, we’re gonna switch it off in the interim. Couple high steps,

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couple high steps. Anytime you’re working on your, uh,

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basic balance exercises,

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it never hurts to take a moment and just lift those knees,

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lift those knees, feel your pelvic stability,

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feel your balance. Okay, now we’re switching it up. Uh,

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last time I had my left foot forward.

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This time will be the right foot forward that left foot back.

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And once again, just kind of gonna drive that ankle back a little bit.

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And then drop that knee. Drop that knee.

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Doing this dynamically right now with movement. And once again,

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maybe I’m gonna zoom in.

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At least use your visual perception.

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Zoom in on that ankle as it closes the angle

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closes the angle. Oh yeah.

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Closes the angle. Okay. Now we’re gonna drop in a little bit.

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Really drop in there. Feel that kind of pinch, feel that squeeze.

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I’m gonna move my knee back and forth just ever so slightly just to kind of work

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it a little bit. Okay?

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We’re taking our time to work with our own body to tune up our human machines.

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All right? Okay. Just one or two more times.

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Very good. Very good. Okay,

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I’m gonna step outta here for just a moment. Just a moment. Now,

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underneath this,

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let’s just do a few high steps for a moment underneath this kind of even

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foundational level. Below this, uh, as the clamshells,

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reverse clamshells the, uh, sideline leg raises. I

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Already did a few of those this morning. Hopefully you did,

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Uh, this morning as well. Uh, perhaps, uh, when you’re just getting outta bed,

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something like that. But for right now,

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let’s do what we can in standing up instead of straight out of the side,

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out and back. 45, just a few here. Boom.

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Just driving out with that heel. Feel that little

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Squeeze.

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Feel

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That little squeeze one

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Moss as they say.

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One more squeeze. Good.

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Step it out, step it out, step it out.

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The other. Hello. Throw,

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Squeeze. And once again, anything, if it goes too far,

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if it’s painful, well don’t go quite that far, okay?

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Just like the old doctor said, you know, every time I move my arm like this,

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it hurts. Well, don’t move your arm like that. Kind of simple.

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But it is your job to protect your own body.

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We’re gonna hold it out this time. Gonna give it just a little flutter.

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1, 2, 3. I don’t think we did a flutter on the right. So let’s do that.

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Hold it out. I’m gonna straighten out that knee. 1, 2, 3.

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Very good. Couple high steps. Now we’re just gonna begin with just

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A few very low level squats.

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Okay? Squats, sometimes

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Called the king of exercises. It’s good for what Ls you

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Okay? Help you in so many ways, but, um, I’ll turn towards you.

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First feet a little wider than shoulder width. Knees, ankles,

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toes. We want the knees to more or less go out over the toes.

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We do not want the knees to be collapsing in. Okay?

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That’s probably one of the most important things. We’ll talk about a few more.

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Other most important things as well, but to begin with the knees,

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sometimes I imagine opening the hips, driving the knees out. Okay?

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So here we go. We’re gonna open those hips, drive the knees out,

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Hip hinge. So the hips are gonna go backwards. Gosh,

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if only we had something behind us. And just like that, we’ve got a chair.

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I advise you to do this with a chair at

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Home, okay? Uh, it will help in

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Queuing, it will help for

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Safety, of course. Okay? I’m gonna adjust that just a touch there. Okay?

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Once again, little wider shoulder, lip width,

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open the hips, knees, ankles, toes, hip,

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Hinge, backwards, and then drop the butt down. I’m gonna hold

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Right here. We’re maintaining the proper curvature that lumbar spine.

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We’re not dropping down like this. Okay? We’re not rounding,

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we’re not rounding. This time we’re gonna put it all together.

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Hips, knees, ankles, toes, hip hinge,

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maintaining proper lumbar positioning,

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proper lumbar curvature. Down up.

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We’re just gonna do a few real easy here. Okay? Once again,

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this is for your patience for grandma, for grandpa,

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for me, for you. Maybe we just need a little work.

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So let’s just do a mini squats. Squeeze that butt,

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push that pelvis forward, squeeze, squeeze, squeeze, squeeze.

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Hold on if you need it. Okay, let’s do a couple more.

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That’s a really, just a gentle, gentle squat. That’s all we’re doing here.

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This is bam, 1.0, the very lowest level of our balance,

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agility, and mobility exercises. Okay? Okay. Good. One more time.

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Squeeze it out. Gonna walk it off. Walk it off. Walk it off.

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Now I’m gonna do two or three more. Maybe drop it down to the squat,

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just a touch more. If, if it’s hard for you, don’t drop down that far. Okay.

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I just want to demo what it might look like. Okay,

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so the chair chair’s behind me, hips, knees, ankles,

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toes, open ’em up, hip hinge back, dropping forward, down,

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down, down. Just gonna touch that butt. I’m not gonna sit and come back up.

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Let’s do three more. One squeeze hips forward.

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Two. If that’s too much,

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don’t go down so far and squeeze it up.

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Ah, three. Okay, very good. Very good. We’re almost done here. We,

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our very low level, uh, bounce, agility, mobility exercises.

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So now let’s just transition to a little bit of just mini lunges. Okay?

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We’re gonna be in a tandem stance once again, kind of similar to how we did our,

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um, ankle mobility exercises.

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But this time we’re gonna hold on nice and sturdy and, um,

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we’re just gonna bend that knee. We’re just gonna drop our body straight down.

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Oh, just, just a mini lung. Just a mini lung. Two,

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three. Okay, we’re gonna switch it off.

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This time I’m gonna turn towards you so you can see it knee forward.

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Once again, knee over the ankle and foot.

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Don’t let that knee fall that way. Okay.

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That’s probably the most important thing we need to keep in mind right now.

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Knee, ankle, foot back, knee, bend it,

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keep up nice and strong and drop it down. One, two,

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can you hold it? If you can’t, just stand up and rest.

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I’m gonna hold it for 3, 2, 1. Very good. Squeeze it up.

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Okay. Very good. Once again, high knees, high knees, high knees.

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Shake it off. Shake it off. Okay.

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And that’s the beginnings of a very low level,

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but very effective beginning to building your balance. Okay, so, uh,

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when you’re ready, you move on, do the next, uh, you do the next bam video.

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Perhaps go and to do a set of postural exercises now, or, um,

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maybe the whole set of low back and hip exercises,

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or just repeat this video again. But once again, keep every good work.

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Take care of yourselves and be well.