5 exercises to improve your balance

A few weeks ago, we shared why it's important to work on your balance abilities and today, we are excited to share a few of our favorite exercises that you can do right at home.

Practicing your balance serves as an important exercise for any age. There are a number of benefits, including:

• Improving your coordination
• Helping to strengthen your muscles
• Preventing falls
• Improving your overall fitness

These exercises don't require a lot of time to complete, making it easy to do no matter how busy your day may be. If you do have a fall history, osteoporosis or vestibular disease, do not perform these exercises on your own. If you frequently lose your balance, speak with your doctor or physical therapist to determine a program that works best for you.

Begin all five exercises by holding onto a counter until stable:

1. Stand on an unstable surface (e.g., using a pillow) using two feet, and then balance on one. You can do this exercises while you are standing or working at the counter. The unstable surface strengthens the nerves called proprioceptors that keep you upright and prevent you from falling when you trip.
   
2. Stay on the unstable surface for standing hip abduction, flexion and extension. Make sure your shoulders stay in the same place as your leg moves while keeping your abdominal muscles tight. Move the leg in a slow and controlled motion. If you feel burning in your hips or glute muscles, it's an added bonus!
   
   
   
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3. Holding on to the counter, walk heel to toe with and without head ties to the right and left as talking. As you become more advanced, you can move away from the counter to challenge yourself.
   
4. Do heel raises by starting with a double leg stance and working up to a single leg. Move your weight to the ball of your feet, raising your heels off the ground. Squeeze your glutes and abdominals for a stable pencil-like movement up and down.
   
5. Continuing to hold on the counter as you raise one foot off the ground. Extend one arm out, and reach towards the ground, while bending at the hips, making sure to keep your back straight and your abdominal muscles tight. Reach for the ground in a slow, controlled manner and slowly bring yourself back up.
   
   Beginners may not be able to touch the ground, but go as far down as you can and continue to advance as you do the exercises. Don't forget to alternate legs to practice your balance on both sides of your body. If you are more advanced, you can skip holding on to the counter.
   

Come see us for an evaluation at Beyond Therapy and Wellness in Dallas to learn how you can improve your balance and coordination.