By Teresa Fox, PTA
Unlike Olympic gymnasts, we do not think about our balance, until we lose it. As we age, balance is key to walking, preventing falls, enhancing mobility, and ensuring a high quality of life.
Did you know there are effective ways you can improve your balance in between visits to a physical therapist? Here are some key exercises and techniques highlighted by health experts.
1) SIT-TO-STAND EXERCISE
How to do it: Sit on a sturdy chair with your feet flat on the floor. Slowly stand up without using your hands, then slowly sit back down. Repeat this 10-15 times. If you feel a tad wobbly, place the chair next to a sturdy sofa arm or table in case you need support.
Benefit: This exercise strengthens your leg muscles and improves your balance during everyday activities like getting up from a chair.
2) HEEL-TO-TOE WALK
How to do it: Stand with your feet together. Step one foot in front of the other, placing the heel of the front foot against the toes of the back foot. Walk in a straight line for about 20 steps, keeping your gaze straight forward. Walk the length of a sofa or countertop if you need extra support.
Benefit: This exercise improves your walking balance by making you more aware of your foot placement.
3) SINGLE-LEG STANCE
How to do it: Stand near a sturdy surface such as a countertop or chair in case you need support. Lift one foot off the ground and hold the position for as long as you can, aiming for at least 10 seconds. Switch legs and repeat.
Benefit: This exercise targets the muscles in your legs and core, both are essential for maintaining balance.
4) TAI CHI
Tai Chi is a gentle form of martial arts that focuses on slow, controlled movements. It's renowned for its benefits in improving balance and reducing the risk of falls.
How to do it: Join a local Tai Chi class or follow along with online videos to learn the basic movements. Practice regularly, ideally daily, to see the best results.
Benefit: Tai Chi enhances overall balance, coordination, and flexibility through its fluid movements and focus on posture.
Improving your balance takes time and practice, but the benefits are well worth the effort. Regularly incorporating these exercises into your daily routine can help you stay steady on your feet and reduce the risk of falls. Remember, consistency is key, and starting with simple exercises before progressing to more advanced ones is the best approach.
If you need additional guidance, consider making an appointment at one of our 5 clinics for further instruction.
*All the exercises mentioned should be performed by those who are a little more stable than unstable. People with frequent balance loss, or who have fallen, need to have another person present during these strengthening movements.
Stay active and balanced!
About Our CTS Therapist: Teresa is a Southern California native who grew up playing soccer and joining swim teams. She was introduced to physical therapy after several ankle injuries in high school due to her athletic activities. Teresa’s educational journey began at California State University Fullerton where she earned her Bachelors in Kinesiology. She then obtained her Physical Therapist Assistant license at Cerritos College.
Each patient presents a unique road to recovery, and Teresa is committed to walking that road with them, providing the best possible care every step of the way. When she is not in the clinic, she stays active by hiking and weightlifting.
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