6 of the Best Balance Exercises

Balance training is fun and easy for people of all ages. Don’t be afraid to incorporate balancing exercises in your workout routine. It can be good for your coordination and fine motor skills. By isolating specific muscles used to help you maintain stabilization, you will be forced to develop muscle groups without “cheating.” The body will be challenged to work much harder than it normally does during balance training. This can help you burn more calories.

These exercises are designed to help stabilize the hips. Exercises that require you to balance on one leg engage your glute medius. It also helps with core stabilization. Strengthening your core is key to balance, coordination and mobility. When trying these exercises keep your breath under control and focus on keeping good posture.

Single Limb Stance

A good place to start is a simple standing balancing exercise. Brace yourself with the back of a chair with both hands and hold on to one leg. This is a good opportunity to get a feel for your center of gravity. The goal is to evenly carry your weight over your ankles.

Try to balance on each foot for a few seconds. Slowly work your way up to a full minute. After that try hold on with just one hand, then one finger, then let go completely.

1.     Stand with your feet together and your arms at your sides.

2.     Use one arm to brace yourself on the chair.

3.     Lift one leg up and balance on the other.

4.     Hold the position for 10-15 seconds.

Eye Tracking

Your sight has a large impact on your balance, providing valuable feedback to the brain about spatial positioning. This exercise will focus on your vision and vestibular system.

Some people experience dizziness when trying this exercise. If this happens, stop immediately. You can try again with smaller head movements later on. There are many variations of this exercise, below is one.

1.     Hold your thumb in front of your face with your elbow bent slightly.

2.     Move your thumb to the right and follow it with your eyes without moving your head.

3.     Slowly move it as far as you can without straining your eyes. ‘

4.     Repeat this process but move your thumb in different directions.

5.     Try doing this for a few minutes a day.

 

Clock Reach

Make sure to hold on to a chair when performing this exercise to prevent falling. If you have shoulder pain, don’t force yourself to reach any further than feels comfortable.

1.     Stand and hold your chair with your left hand.

2.     Imaging a clock parallel with the floor that has the 12 in front of your chest and a 6 behind your back.

3.     Lift your right leg so you are balancing on your left leg.

4.     Reach from 3 to six o’clock.

5.     Repeat on the other side.

6.     If you cannot reach all the way back to 6 o’clock only go as far as you are comfortable.

Staggered Stance

If you want you can use a chair to hold on to for this exercise if you are having trouble balancing. Let go of the chair for a few seconds at a time when you feel comfortable.

1.     Stand with your feet together and your hands at your sides.

2.     Put your right foot directly in front of your left foot.

3.     Hold this position for 10-15 seconds.

Balancing Wand

This one is fun and easy. Use a golf club, cane, back scratcher, stick or anything else you have laying around that resembles a wand. If you have a wand, even better. Try to look forward when balancing.

1.     Hold your “wand” in your dominant hand. Place the bottom of the wand on your palm with your other hand.

2.     Let go with your other hand and focus on the top of the wand with your eyes while it is balancing. Don’t lean too far out of your chair.

3.     Practice a little each day.

Single Limb With Arm

Pick a spot in front of you that is eye level to help improve balance. Lift your chest and bring stand with good posture.

1.     Stand with your arms to your sides and your feet together.

2.     Hold on to your chair with right hand support if he necessary.

3.     Keep your arm raised over your head.

4.     Then raise your left leg off the floor.

5.     Hold this for 10-15 seconds.

6.     Repeat on the other side. 

If and when these exercises become too easy, you can make them more challenging. Try adding ankle or hand weights, increasing the amount of repetitions, or focusing on your posture. A qualified health care provider can work with you to determine which course of treatments suits you best if you are looking for help finding the right exercise routine, join Total Home Health today. Total Home Health can connect you with experienced health care experts who are ready to help you live a long, healthy and fulfilling life.