Simple Balance Exercises

Simple Balance Exercises
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Balance exercises can help you improve and maintain your balance and coordination as you
get older. They can also help prevent falls and help you stay independent. Below are
5 simple
exercises that can help. You may also check your local community and senior centers for Tai
Chi and other balance exercise classes. Be sure to check with your healthcare provider before
starting any exercise program. Plantar Flexion
1. Stand straight; hold onto a table or chair for balance.
2. Slowly stand on tip toe, as high as possible.
3. Hold position for 1 second.
4. Slowly lower heels all the way back down. Pau
se.
5. Repeat 8 to 15 times.
6. Rest; then do another set of 8 to 15 repetitions.
7. Add these modifications as you progress.
Hold table with one hand, then one fingertip, then no
hands; then do exercise with eyes closed, if steady.
.Heel To Toe
Make sure you have something sturdy nearby to hold onto if you
become unsteady.
1.Walk heel-to-toe. Put your heel just in front of the toes of the opposite
foot each time you take a step. Your heel and toes should touch
or
almost touch. (See picture.)
2. Stand on one foot (for example, while waiting in line at the grocery
store or at the bus stop). Alternate feet.
3. Stand up and sit down without using your hands.
Simple Balance Exercises continued
Hip Extension
1. Stand 12 to 18 inches from a table or chair, feet
slightly apart.
2. Bend forward at hips at about 45-degree angle; hold
onto a table or chair for balance.
3. Slowly lift one leg straight backwards without bending
your knee, pointing your toes, or bending your upper
body any farther forward.
4. Hold position for 1 second.
5. Slowly lower leg. Pause.
6. Repeat with other leg.
7. Alternate legs until you have done 8 to 15 repetitions
with each leg.
8. Rest; then do another set of 8 to 15 alternating
repetitions.
9. Add these modifications as you progress.
Hold table with one hand, then one fingertip, then no
hands; then do exercise with eyes closed, if steady.
Knee Flexion
1. Stand straight; hold onto a table or chair for balance.
2. Slowly bend knee as far as possible, so foot lifts up behind you.
3. Hold position for 1 second.
4. Slowly lower foot all the way back down. Pause.
5. Repeat with other leg.
6. Alternate legs until you have done 8 to 15 repetitions with each leg.
7. Rest; then do another set of 8 to 15 alternating repetitions.
8. Add these modifications as you progress.
Hold table with one hand, then one fingertip, then no hands; then do
exercise with eyes closed, if steady.
Simple Balance Exercises continued
Side Leg Raise
1. Stand straight, directly behind table or chair, feet slightly apart.
2. Hold onto table or chair for balance.
3. Slowly lift one leg 6-12 inches out to side. Keep your back and both
legs straight. Don"t point your toes outward; keep them facing
forward.
4. Hold position for 1 second.
5. Slowly lower leg all the way down. Pause.
6. Repeat with other leg.
7. Alternate legs until you have done 8 to 15 repetitions with each leg.
8. Rest; then do another set of 8 to 15 alternating repetitions.
9. Add these modifications as you progress.
Hold table with one hand, then one fingertip, then no hands; then do
exercise with eyes closed, if steady.
Source: http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04b.htm