Want to Improve Your Balance?
Here are 5 helpful exercises you can do from the safety of your own home:
1) Marching: Stand next to a chair or counter top and tighten the muscles in your legs. Begin to shift your weight side to side while keeping your core engaged. Once you feel steady, start to lift one knee up towards your chest then switch sides. Repeat the marching for about 1 minute.
2) Single leg balance: Place your hand on a steady surface and stand up tall. Straighten your right leg by squeezing your quad (the front of your thigh) and your Glutes (buttocks region). Lift the opposite knee up and hold. Your goal is to maintain balance for 30 seconds before trying with no hand support. Repeat on the other side.
3) Tandem Stance: Stand with your body next to a countertop or table and use hand for support. Place one foot in front of the other as if you are on a tightrope. Tighten your core and keep legs straight. If you can hold for 30 seconds without losing your position, try taking your hand off the surface. For less difficulty try taking feet wider; for more challenge, try closing your eyes or turning your head side to side.
4) Heel raises: Stand facing a countertop or sturdy chair back. With your feet hip distance apart, begin to lift your heels up off the floor while keeping your body upright and legs straight. Once you lift to your highest point, slowly lower back down. Repeat for 2-3 sets of 10 reps.
5) Sit to stand: Sit on the edge of a chair (the higher the chair, the easier this exercise will be) with your feet slightly behind your knees. Keep your knees hip distance apart. Shift your weight forward to stack your body evenly over your feet then stand up tall. Then sit back down slowly using your legs to control to descent. Make sure you don’t “Plop”!! Repeat 2-3 sets of 10 reps.
It is important to remember to set yourself up for success by standing near a supportive surface such as a counter top or a sturdy chair. All of these exercises can be made more challenging by increasing repetition or by adding longer holds. The same can be said about making them easier depending on your ability to maintain your balance.
If you are interested in seeing what we can do for you, call us at Results Rehab to schedule a free 30 -minute screen with one of our Doctor’s of PT.
Call us at 619-437-6450 or send us an email at results@resultsrehab.com
