Frequently Asked Questions
What are the safety precautions when using MoveMor™?
For a complete list, please read the Exercise Guide Instructions prior to use. Here are some highlights on MoveMor’s safe use.
- Do NOT use MoveMor™ with individuals who are allergic to latex as the elastic tubing contains latex.
- Pain-free exercise ONLY! If residents experience sharp pain, shortness of breath, dizziness or lightheadedness with any of the exercises, stop immediately and contact their healthcare provider.
- Serious injury can occur when not used properly including:
- Improper seat height where hips are below knees (places undue stress on hips).
- Not performing pain-free exercise.
- Having feet strapped in, standing up without adequate support and stepping to walk away.
- Improper storage where someone steps on it and slips on the friction-less surface.
Where do I place the MoveMor™ board?
Place the MoveMor™ board on the floor, in the center and as close as possible, to a stable, firm chair or wheelchair.
- Single User: With MoveMor™ at the base of your chair, sit sideways on the stable chair; turn forward, placing feet on foot beds. Strap feet in snugly.
- Instructor: Ask seated participant to lift their feet; slide the MoveMor™ board under feet; gently place feet onto the foot beds. Strap feet in tightly.
Can I wear shoes?
Yes! MoveMor™ is designed for use with FLAT shoes, stocking or bare feet (for at home/ personal use). Do not use with shoes that have a high heels.
Is MoveMor™ safe to use?
We have had hundreds of people with back pain, knee replacements and chronic conditions use MoveMor™ safely and without pain. The key is to listen to your body, sit tall with an upright posture and always move in a comfortable, pain-free range of motion (ROM). If a move is painful, reduce the range of motion by making the move smaller. If that doesn’t help, change the tubing to a lighter resistance level. If pain persists, discontinue use and see your healthcare provider.
How do I know if the seat is at the correct height?
Feet should be flat on the floor with HIPS ALIGNED WITH OR SLIGHTLY HIGHER THAN THE KNEES! This is extremely important to take undue stress off of hips.
How should I strap my feet in?
With heels of feet flush against the heel cup, adjust the straps snugly.
What if feet are large and the straps don’t fit?
Use the strap extenders (toe strap extenders are wider than the ankle strap extenders).
Attach the rough side of the strap extender to the exterior straps.
Firmly press the interior strap to the soft side of the strap extender.
What level/color tubing should I start with?
We recommend starting with the yellow tubing (light beginner level) to allow your body to adapt to this new type of multi-directional exercise. This level works well to challenge the muscles, joints and neural systems to get stronger through a full ROM to improve strength and balance, gently and effectively.
If you experience pain, that is your body’s signal to STOP. Reduce the resistance level by using the honey-colored, extra light beginner level (available for purchase at www.MoveMor.com). Distinguish between discomfort and muscle tension versus pain since a little discomfort is needed for the body to adapt and get stronger.
When should I increase the resistance?
When you can perform pain-free exercises with good posture and form and are looking for a greater challenge.
How do I increase the resistance?
Start by increasing the tube tension under the foot beds. Unlock the green foot bed fasteners to remove the top. Move the bulbous tube end from position #1 to position #2; if more tension is desired at the toes and heels, move to position #3. Progress to the heavier tube resistance level.
NOTE: ON CENTER TUBES, TIGHTEN TENSION UNDERNEATH ONE FOOT BED ONLY! If you tighten up both foot bed positions, balanced tension and a comfortable ROM will be lost.
What are the different resistance levels?
There are three fitness levels: Beginner, Intermediate & Advanced. There is color-coded light and heavy resistance within each level including:
What exercises should I do?
Start at a slow and controlled pace, moving in a comfortable and pain-free ROM. Alternate between the “Ankles & Feet” and “Hips & Knees” exercises outlined in the Exercise Guide.
To help promote balanced muscles surrounding the joints, choose exercises from each plane of motion (each exercise is labelled) including:
For example, start with Toe Lifts (S) and Heel Lifts (S) > Slide Walk (S) > Toe Fans (F) > Out & In (F) > Ankle Rolls (T) > Kick Combo (T) > Ankle O’s (C) and Merry Go Round (C)
The “Take 10 to MoveMor™” program (10 exercises, 10 reps, 10 minutes) is a great program to help regain strength and balance. When ready, progress to the “Better Mobility with MoveMor™” program. Both are available to download for free on www.MoveMor.com!
How long should I exercise?
Listen to your body and honor your health condition, needs and abilities. We have seen strength and balance benefits in as little as 10 minutes, once per week for 12 weeks or less. Perform 2-3 exercises each for ankles, knees and hips. Do 1-3 sets of 8-15 repetitions of each exercise on 2-3 non-consecutive days per week to allow time for rest and recovery. Do less if you feel tired or experience joint or muscle aches and perform a bit more if you are symptom-free and up for a greater challenge.
When should I move onto the next resistance level?
After you can perform 2 sets of 15 repetitions of the exercises with good posture and form, you can safely graduate to the next color-coded resistance tubing level.
How do I continue to challenge my body to get stronger and improve mobility?
Perform a variety of pain-free exercises and vary the movement with a pace that is slow to fast; a range of motion from small to large; move dynamically or hold a position; change the joint angle and combine dynamic and static moves, for example, perform leg adduction by bringing the ankles and knees together. Holding here and then slide each foot forward and back as in Slide Walking. Use our Mobility Training Framework as a guide to progressively increase strength, joint mobility, joint stability, power and endurance.
How many people in a class setting?
Class size of 5-10 participants works well with one instructor. For classes larger than 10, we recommend having an extra helper to get people strapped in and out.
Should the instructor use a MoveMor™ board?
Yes, the instructor should use a board to help gauge the class intensity. We have noticed that when they don’t use a board, they can go “overboard” and work too intensely.
How often should frail and deconditioned participants rest?
Throughout class instruction, scan participants from head to toe to gauge how they are responding. If one or more participants is struggling with an exercise or breathing heavily and uncomfortably, take breaks as needed. Rest can be active with small movements like toe or heel lifts or a small shuffle. Rest can be passive where feet are resting in the “home” position where all muscles are relaxed. Taking a few deep breaths is also a welcome break.
Can MoveMor™ be used with cognitively impaired individuals?
Absolutely yes! MoveMor™ works well for cognitively impaired people due to the immediate visual feedback. We recommend having appropriate supervision at all times since the biggest concern is someone forgetting they are strapped in and then standing up to walk away. If this is a concern, we recommend having one instructor and one facilitator available during class time. Another tip: At the start of class, when strapping their feet in, look them in the eye and tell them, “All of the exercises are done sitting down. All I need you to do is stay seated. Can you stay seated for me?” They usually smile and say, “I can do that. That’s my kind of exercise!”
What do I do if some of my participants can’t do all of the exercises?
Everyone has different health conditions, needs and abilities. Encourage each participant to honor their body and do the best they can. We focus on what they can do, remind them not to compete with anyone but themselves, and over time, with practice, they will experience strength and mobility gains to live their independent best.
What about adding upper body exercises too?
We recommend adding upper body exercises after participants have mastered the lower body exercises and are looking for a greater physical and mental challenge. We like to use elastic resistance bands free-style or wrapped around the MoveMor™ board’s handle. Coordinating lower and upper body movement is a great way to strengthen body and brain!
Can I use music?
Music makes movement more fun! We recommend using generational music after participants are familiar with the exercises and cuing. There is a quick learning curve and after about 4-6 weeks, music is enjoyed by all. (We have several Big Band & Classical music song lists available under “Mobility/Song Lists.”)
What do we do when we are finished with the MoveMor™ exercises?
When exercise is completed, open the foot straps and take feet out of the foot beds. Ask participants to raise their feet and remove the MoveMor™ board and store it safely away in an upright position so no one slips on its frictionless surface. Stretch muscles for enhanced flexibility!
How long do the tubes and straps last? Tubes and straps last about a year with medium use and proper storage. With heavy use (once or twice on most days), the tubes and straps will last approximately 9 months. With light use (about 2-3 times per week), they will last longer, approximately 15 months.
MAINTENANCE & STORAGE
What should I use to clean the board and foot beds?
Clean the board and foot beds with a mild glass cleaner or hydrogen peroxide on a soft cotton cloth. Wipe tubes with a damp cloth only since chemicals can cause damage.
How should I store the MoveMor™ boards?
Cross the straps to make an “X” and store them upright, at room temperature, away from sunlight, water and heat sources. Save more space by placing the bottom bases together of two units and then stagger them next to each other. If they slide on the floor surface, place a small carpet pad underneath them.