Supplemental Table S2. The Esslinger Exercises
1ST ESSLINGER: BALANCE TO THE SIDE & BALANCE ON ONE LEG
1.1 Tandem Stand: Stand with 1 foot in front of other and with the heel of front foot touching the toes of back foot. Goal: Stand for 10-20 sec in tandem stand position. In the beginning 3 x 10-20 seconds, later 5 x 10-20 seconds.
1.2 One Leg Stand: Stand in front of a table or another stable support object. Goal: Stand on 1 leg for 10-20 sec/leg, alternating between right & left 3 times - progress to 5/leg.
1.3 Bobbing on One Leg: Stand on 1 leg. Gently bob up & down, bending at the knee. Goal: 15 sec/leg, up to 30.
1.4 Sideways Transfer of Weight: Feet >shoulder width apart, toes facing forward. Transfer weight slowly to side. Lift other leg off ground. Goal: Hold for 4 sec, repeat on other side. Perform 8 times on each leg.
1.5 Sideways Jump from One Leg to Other: Feet >shoulder width apart, toes facing forward. Jump to side &
hold for 4 sec. Repeat on the other side. Goal: 4 jumps to each side x2 (1-2 min break between sets). Later, perform x3.
THE 2ND ESSLINGER: STRETCHING
2.1 Forward Step Extension: Place one leg in front of other: front knee bent, foot facing forward, back foot rotated outwards slightly. Slowly move weight forward onto the front leg keeping the trunk upright and slowly stretching the rear leg, keeping heel on floor. Goal: Push hip forward for 4 sec, hold for 8 & return to first position (4 sec). Perform x3/side.
2.2 Side Trunk Bends and Stretches: Place feet hip width apart and in line with the shoulders. Bend slowly sideways, the hand sliding down the trouser leg. Goal: Hold for 8 sec. Return slowly back. 3 times to each side.
2.3 Trunk Bending: Feet hip width apart. Slowly, bend forwards (4 sec). Goal: Head & arms hang loosely, hold 8 sec.
THE 3RD ESSLINGER: BOBBING AND HOPPING - POWER
3.1 Return of Spring - Ancient Tai Chi Exercise: Stand upright, feet (parallel) shoulder-width apart. Relax knees and drop body in quick movements, centering mass. Gently pulse x164, relaxed drop & quick return, arms hang loosely.
3.2 Jogging on the Balls of the Feet: Jog in place on balls of feet. Goal: 2-3 times for 15 seconds x3, up to 30, 60 sec.
3.3 One-Leg Hopping: Gently hop on 1 foot.
THE 4TH ESSLINGER: STRENGTH OF THE LEGS, HIPS, AND TRUNK
4.1 Slow Chair Rise: Relaxed standing, fold arms across chest & slowly sit–counting to 4, touch seat then slowly stand up (4 sec). Goal: Start with 5/day, progress to 10/day.
4.2 Deep Squat: Stand feet shoulder-width apart, slightly turned out. Slowly lower (4 seconds down & then up) into a deep squat without raising the heels off the ground. Buttocks pointing down & out. Goal: 2 sets 10 reps.
4.3 Slow Stair Rise: Use 1-2 stairway steps. Step up slowly with one foot - 4 sec, then bring the other foot up and together with the first foot. With the same foot (i.e., the last foot you brought up), step back to ground slowly 4 sec then bring together. Goal: Max 2 sets x 10 reps/day.
4.4 For Stronger People: Chair Rise on One Leg: Rise from a standard chair with one leg. Take 4 sec to sit &
4 to stand up. Goal: Maximum 2 sets x 10 reps/leg without rocking.
THE 5TH ESSLINGER: STRENGTH FOR ARMS AND TRUNK 5.1 Push-Up at Chair Height: Goal: 2 sets x 10 reps/day
5.2 Exercises for Arm and Shoulder: Stand with feet together next to a stable and solid support (e.g., door frame). With a bent arm grip the door frame with fingers. Stretch your arm by moving the body diagonally away from the door frame (4 sec), then bend arm and bring the body perpendicular again (4 sec). Goal: Perform 2 sets of 10 reps/day.
5.3 Pull-ups for Stronger People: Pull-ups on a door can be accomplished. Using a small wedge you can secure the bottom of the door.
5.4 Arm Exercises with Weights: If you are unable to do pull-ups, then it is possible to exercise arms with weights. Slowly move the arm up above the head (movement in 4 seconds; count 1-4), and down to the shoulder (4 seconds). Suitable weight sizes are available in specialized sports shops. The weight should be such that 10 repetitions are possible at this speed. Goal: 3 sets 10 reps.
Note. Esslinger Exercises: http://www.privatpraxis-dr-runge.de/