Balance exercises

Most of these exercises need a chair to stand beside.

Chose one that is solid and stable without arms. It must be at a suitable height so that you can sit on with your feet flat on the floor with the knees at around 90 degrees.

Wear suitable clothing that does not restrict movement

Try to do some balancing exercises at least twice a week along with other exercises that strengthen muscles.

Build up slowly and aim to increase the number of repetitions of each exercise

WARM UP

 Sit on the chair and rotate your upper body round each way as far as you can.

Then lean forwards stretching your hands down towards the floor between your knees and then back up.

Side bend your body from side to side to loosen your back up

Then lift up each leg alternately from the hip so raising your foot from the floor (You should feel this working your abdominal muscles)

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Rotate body each way
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Lean forwards to stretch back
Lift leg up
Stretch sideways
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Balance on one leg

ONE LEG STAND

Holding on gently to the chair. Lift one leg up slowly and then put down gently. Keeping your hips level at all times

Try and hold the lift for 5 seconds. Repeat 5 times each side

If this is too easy try with your eyes closed

If you need start by holding with 2 hands but progress by then holding with one hand and then to no hands but with the chair close by so you can grab it if needed.

TIPTOES

Hold the chair gently.

Go up on to tiptoes and back down Repeat 10 times and build up to 20

This works your calf muscle and improves balance

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Squats

Hold chair. Bend both knees a short way then come back up

Repeat 10 times and build up to 20 when able.

STEPPING ROUND THE CLOCK

Stand holding the chair gently if needed

Step forwards with Right leg and just touch the foot down forwards and bring straight back. Keeping the weight on the left leg all the time. Repeat 5 quick touches forward and back.

Imagine a clock face and now try and touch your foot down at 12 O’clock ,3 O’clock and 6 O’clock in turn all the time balancing on the Left leg.

Repeat 5 times round the clock

Then change legs

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SIDE LEG LIFTS

Then stand holding the chair or kitchen worktop and lift leg away from your body.

Keep your back straight and toes facing forward while you lift x 10 and build up to 20.

This exercise works the muscle that helps you balance when you walk.

 Change legs

MARCHING ON THE SPOT

Marching is a great balancing exercise.You can do this by your chair or holding onto the kitchen counter top.

Lift your Right leg as high as you can then lower it and raise the Left leg

Repeat 20 times.

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STEP FORWARDS AND BACK

Step forwards with one leg put it down transferring the weight onto the front leg.

Now take it back again transferring weight back onto the rear leg x 10

Then do the other leg

HEEL TO TOE POSITION

Stand holding on . Put one foot in front of the other so the heel of the front foot touches the toe of the back foot. Stand up tall. Then try and lift your hand off the support.

If that is easy then try and close your eyes. Repeat 3-5 times each side

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STEPS UPS

If you have stairs or steps they are a useful place to practice both balancing and strengthening exercise.

The first Exercise is STAIR TAPPING

1. Lift up one leg and just tap it up on the next step. Then bring it straight back down.

For strengthening do this next exercise

Step up with the Right leg then the Left leg up to join it. 

Step down again with the Left leg. Repeat lifting the Left leg up and down x 10 

Change legs

Build up to 20 when possible

SIDEWAYS WALKING

Stand with your feet together knees slightly bent.

Take a step sideways and then move the other leg to join it and then back to the starting position.

If your balance if good enough try walking sideways across the room both ways.

Try to avoid dropping your hip when you step sideways

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ON ALL FOURS

If you are able to get down on your knees a very good balance exercise is to lift alternate arm and leg.

Then change sides.

If lifting both at the same time is too difficult try just the leg.

STANDING ARM AND LEG RAISE-

Another more advanced exercise is done in standing. Lift one leg and lift the arm the opposite side. Balance and then lower. Repeat x 5 then do the other side

HEEL TO TOE WALKING

Walk along an imaginary tight rope or along a line on the carpet or flooring. Try and get one foot directly in front of the other one.

CROSSOVER WALKING

If your balance is reasonable try walking sideways but this time cross the right foot over the left and then bring the left foot round the back to join the right foot again. Continue across the room each way in this manner

2 thoughts on “Balance exercises”

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