There may be times in your life when things seem out of kilter. Balance problems can happen for various reasons. Recovering from a stroke or just getting older can impair your balance.
As you age, your posture changes and you tend to stoop forward, making your center of gravity less stable. The good news is that you can improve your balance through some simple exercises that don’t require a trip to the gym. You can do them daily at home.
The Tightrope Walk
Stand erect and hold your arms out from either side and parallel to the floor. Walk heel to toe in a straight line, with a few seconds to pause every time you lift either foot off the ground. Set your focus on an object a brief distance from you, and keep your head straight forward. Start with 10 steps and gradually build up to more repetitions.
Foot Taps or Toe Taps
Stand with your feet apart at hip-width in front of a step. You can hold onto a wall or banister if needed, but as you get stronger do these toe taps without holding on. Place one foot on the top of the step and support yourself with the standing foot and arms out to your sides. Alternate feet without stopping between steps. Do this in one minute intervals and then rest. Try for 2 or 3 sets.
Standing Marches
Again, stand tall with feet hip-width apart. Hold on to the wall or a sturdy piece of furniture for balance if needed. Lift one knee until your thigh is parallel to the floor (or as close to parallel as you can go) while keeping your torso straight and avoiding any leaning. Pause briefly and then slowly return your foot to the floor. Perform 15-20 marches, alternating legs. As your balance improves, do your marches without holding on to anything.
Leg Raises
Stand tall and lift one knee until your thigh is as close to parallel to the floor as you can go. Keep your torso straight and avoid any leaning. Pause briefly and then slowly return your foot to the floor. Aim to keep marching for 15-20 marches at a time.
Sit-to-Stands
Stand tall in the starting position with your back facing a sturdy chair. With your feet hip-width apart, sit back and lower your hips onto the chair. Pause and then push up through your heels to standing position again. You can hold onto another chair's back for balance initially until you get better at the sit-to-stands. Try to work up to 10 repetitions.
Single-Leg Stands or Flamingo Stands
Stand up straight, with feet hip-width apart. Lift one foot about an inch off the floor while keeping your body straight and without leaning forward. Hold the raised foot for 10-15 seconds, then return your foot to the starting position and repeat on the other leg. Perform 3-5 stands on each leg and increase the number as your balance improves.
With all of these exercises, you can build up your stamina to add more reps. Your best bet for preventing falls and other mobility-related accidents is to do balance exercises. It's a good idea to have assistance the first time you try these exercises. To assess your capability and learn about more ways to improve your balance, stop by FYZICAL Sarasota Downtown or a FYZICAL location near you. For more information, visit the FYZICAL Therapy and Balance Centers website.