BAM Level 4

BAM Level 4

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Hello, Dr.

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Jed here. So in this video we’re going over the brief

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exercises to improve your balance.

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Okay? So I’m gonna assume you’ve already done the exercises.

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Clamshell, reverse clamshell,

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kickbacks, and the squats.

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Okay, now we’re just expanding it a little bit

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by doing some really basic balance exercises.

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I want you to be doing this with me, side to side to side

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to side to side.

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Each time we’re going like that, your muscles have to catch,

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you have to adjust

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and have to make appropriate countermeasures

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to maintain your balance.

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This is fantastic for you. Okay?

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To side, let’s mix it up a little bit Higher.

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Knees up, up.

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I find this. Sometimes it’s helpful to have some music

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so you’re not even, uh, counting.

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We’re just doing this for fun. Okay.

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Side to side to side to side.

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Now we’re gonna combine those two side

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to side to side.

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The lower level might be this.

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You can make, do it a little faster if you like to.

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Now we’re gonna get a little more intensive.

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Once again, you stay within your comfort zone.

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Okay, I’m just gonna take a little bit wider step.

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There we go. No big deal. There we go.

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There we go. Now just back to here.

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Hold it. Hold it side. Now.

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Now we’re gonna go back and forth, back forth, back forth,

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back forth.

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Now I’m gonna start to go, I’m gonna go like this

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and I’m gonna start to go at an angle, side to side

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to side to side.

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Now, more broadly, side to side.

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Now let’s just play around a little bit, side to side.

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And now we’re gonna switch it up a little more diagonal,

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going around the world here.

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Almost back to where we started, except for now.

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The other leg is forward. Very good.

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Now, front to back, front to back, front

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to back, front to back.

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Switch it out, front to back, front

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to back, front to back.

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Now we’re gonna go around the world front to back.

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Now diagonal, boom, boom. There we go.

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We’re widening it out a little bit.

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Now straight side to side.

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Now we’re gonna tilt it this way.

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Diagonal, diagonal, diagonal.

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Now we’re bringing it all the way the

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rest of the way around the clock.

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To front to back, front to back,

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front to back.

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Front to back. Okay, very good.

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Now let’s just pause, do some high steps.

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High knee, high knee. High knee.

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Now we’re gonna do a step forward, high knee and pause.

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So step forward, high knee, pause.

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Let’s do the other one. Step forward, high knee and pause.

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Our mind is on our gluteal muscles,

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our pelvic muscles, maintaining that core.

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If that’s too much, if this is all you can do, then do

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that forward.

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Pause other foot, forward pause.

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Forward pause.

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Sometimes you may have a little bit of wobbliness,

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you just gotta work through it.

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That’s okay. Let’s get back to just for fun here.

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Okay, let’s do some high knees. Yeah, other one.

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As soon as I like to play a little bit, go like this.

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Very good.

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Okay, back to side to side.

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Now we’re going much more broadly,

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side to side to side, to side to side.

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We’re stepping across and snapping it out,

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stepping across, snapping it out.

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All right. I would encourage all of you,

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go ahead, crank up your favorite tunes.

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Go ahead and do this in front of the mirror.

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20 minutes at a time. One, you’ll feel fantastic.

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You’ll have fun. You’ll work all your muscles

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and in the process you’ll enhance your stability,

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improve your quality of life, and you’ll feel better.