B A L A N C E

March 10, 2022

WHY IS IT IMPORTANT TO IMPROVE YOUR BALANCE?

Balance is so important especially this time of year as the weather heats up and cools down causing icy sidewalks and entryways!

Balance can help prevent falls, improve your posture/strength, improves dynamic trunk control, sitting and standing balance, strengthen self-efficacy in balance control.

EXERCISES YOU CAN TRY!

Narrow stance
Bring your feet together or as close as you can get them together with eyes open. You can progress to eyes closed or standing on a folded towel or a pillow/couch cushion.
Tandem stance
Place one foot directly in front of the other (heel to toe) and start with eyes open. If placing one foot directly in front of the other is too hard you can try staggering steps. Switch feet and practice again.
It is very common to be better on one side compared to the other. You can also progress to eyes closed or standing on a towel/pillow.
Single leg stance
While holding on to something, lift one foot off the ground. Then let go (if you can) and maintain your balance. Repeat on the other foot. Progress the same way as others.

Have these static exercises mastered?

Try a more dynamic exercise!

Tandem walking forward and backward without looking down at your feet. (Trust us when we say it’s way harder than it looks)

The key with balance is if you are unable to keep your balance for at least the first 10 seconds you MUST hold onto a surface with at least 1 finger or else you are not training your balance. Once you are able to maintain your balance without having to touch something for the first 10 seconds you are able to practice without holding on at all.