Introduction to Improving Your Balance
Improving Your Balance. We recently covered walking and how to walk with the head upright. And the position of the foot for each step. But now let’s work on improving our balance. Here, balance problems are a common reason why many older adults fall and are seriously injured. Others may need balance help because of a stroke or other medical issues.
Fortunately, balance is a motor skill. However, like any other, will often get better the more you work on it. So then, your sense of balance comes from an intricate web of connections. That works between your brain, vision, inner ear, muscles, bones, and nerves. Balance exercises are designed to improve how well these work together.
Tips to Find Your Balance
Improving Your Balance. Here are a few tips to help you get started:
- Determine which leg is your dominant leg. Start each exercise with your nondominant side so that the other side will be easier.
- Maintain good posture and form while you’re holding the position.
- Focus your gaze on a fixed point straight ahead to maintain your balance.
- If you have concerns with your balance in standing positions, try placing your feet a little bit farther apart.
- Bend your knees slightly. This prevents your knees from hyperextending, and it makes you more stable.
- Distribute your weight evenly between both feet. Notice if you tend to put more weight on one foot or if your weight shifts forward or backward.
- As your balance improves, you can experiment by closing one eye at a time, gazing up at the ceiling, or trying different arm positions.
Single Leg Balance Test
Improving Your Balance. Here you are testing your balance system, this will help you realize how good or bad your balance is.
- Performed with eyes open and using a chair for safety.
- The participant must stand unassisted on one leg and is timed in seconds from the time one foot is flexed off the floor to the time when it touches the ground.
- Over time with practice aim for 30 seconds
- Participants unable to perform the one-leg stand for at least 5 seconds are at increased risk for injurious falls.
- Once complete change to the other leg and repeat
Single Leg Three Way Kick
Improving Your Balance. The movement of the body to perform the kicks challenges the balance, you will have to work at this one
- Performed with eyes open and using a chair for safety.
- The participant must stand unassisted on one leg
- With the other leg make a slow kick forward, sideways, and backward
- Return to a two-leg stand on completion
- Once complete change to the other leg and repeat
Heel to Toe Stand
Improving Your Balance. This is harder than it looks, it takes a bit of practice to improve and to last longer
- Stand with the heel of one foot against the toe of the other foot
- Using a chair for safety and stability as required
- Hold this position for 30 seconds or as long as you can manage
- Practice will improve your ability to reach 30 seconds
- Once complete change to the other leg and repeat
Wobble cushion or Household Cushion
Improving Your Balance. The first time you try this you may find it challenging but just persevere the more you practice the better you will get.
- Using the chair for stability and support
- Step onto the balance cushion one foot at a time
- Once you are ready take your hand off the chair back
- Now attempt to move from front to back and left to right but keep your hands close to the chair back for safety
- Try to continue challenging your balance by timing how long between hand holds for stability, aim for 30 seconds
Do these exercises each day and more than once each day to start improving your balance, always work safely, and do them for the next 2 weeks
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In Conclusion
It’s never too late to start an exercise program or make improvements to your current one. In addition to these exercises, you can improve your balance with activities such as walking, chair yoga, and tai chi. But make a point to do some type of physical activity every day, even if it’s for a short time. Also, this way you’ll be more likely to stick to your routine.
In addition to balance exercises, include strength training, cardio, and stretching in your routine. Be sure to follow a nutritious diet that helps support a healthy weight for your body type. Most importantly, make a point to cultivate a sense of enjoyment while making these positive improvements to your life.
Important Note *
Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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