Most of the time, no matter what someone is coming to see us for here at Engage Therapy and Wellness, balance (or lack thereof) is one of the most common things that patient's want to improve to get better at!
Improving balance is important for overall fitness and can help prevent falls and injuries. Here are some effective exercises to enhance your balance:
1. Single-Leg Stance
How to do it: Stand on one leg, keeping the other leg bent at the knee. Hold for 10-30 seconds. Switch legs.
Progression: Close your eyes, stand on an unstable surface like a balance pad, or add arm movements.
2. Heel-to-Toe Walk
How to do it: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Keep your gaze forward.
Progression: Try this exercise backward or with your eyes closed.
Regression: If walking seems hard, place your feet like they are standing on a tight rope and try to hold it as long as possible! (Until you reach 30 seconds)
3. Standing Knee Lift
How to do it: Stand on one leg and lift the opposite knee to hip height. Hold for a few seconds, then switch legs.
Progression: Add a twist by turning your upper body toward the lifted knee.
4. Balance on a Bosu Ball
How to do it: Stand on a Bosu ball with both feet and maintain your balance.
Progression: Try squats, single-leg stands, or other movements while on the Bosu ball.
5. Tai Chi
How to do it: Join a Tai Chi class or follow along with online videos. This martial art involves slow, controlled movements that improve balance and stability.
6. Yoga
How to do it: Incorporate yoga poses like Tree Pose, Warrior III, and Half Moon into your routine. These poses focus on balance and core strength.
Progression: Hold each pose longer or move from one balance pose to another without touching the ground.
7. Side Leg Raises
How to do it: Stand behind a chair for support. Lift one leg out to the side, hold for a second, then lower it. Repeat 10-15 times on each leg.
Progression: Try this without holding onto the chair or use ankle weights.
8. Clock Reach
How to do it: Stand on one leg and imagine a clock face. Reach your other leg to the 12, 3, 6, and 9 o'clock positions without losing balance. Switch legs.
Progression: Try this with eyes closed or on an unstable surface.
9. Toe Taps
How to do it: Stand in front of a step or low bench. Tap one foot on the step, then switch feet in a quick, alternating pattern.
Progression: Increase the speed or use a higher step.
10. Plank with Arm/Leg Lift
How to do it: Get into a plank position. Lift one arm and the opposite leg, hold for a few seconds, then switch.
Progression: Hold the lifts longer or add movements like bringing the elbow to the knee.
Incorporating these exercises into your regular fitness routine will help improve your balance over time. Start with simpler exercises and gradually increase the difficulty as your balance improves.
Of course, if you are seeing us for PT or OT, there are some more challenging balance tasks we can dip your toes into! These exercises should be part of your home routine.
Getting back into balance? No problem!
Does your balance need a little bit of extra help outside of these 10 exercises? Feel free to contact Engage Therapy and Wellness at (315) 810-2423 for a free phone consultation to see if skilled therapy services would be beneficial for you!
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