Seven Exercises To Improve Balance & Prevent Falls

Do you think you may have poor balance? Are you afraid of falling? Have you fallen recently?

Here are a few exercises you can try at home to test & train your balance.

Balance is our ability to control the body’s position (stationary or while moving). Why is good balance so important?

Good balance is essential for our activities of daily living. Exercises that improve balance can especially help prevent falls, a common problem in older adults & stroke patients.

In this video, we demonstrate some progressions of balance exercises.

 

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#1 Narrow Base of Support – A simple & effective exercise: Bring your feet as close together as possible, keep your head up & try to hold this position for 30 seconds.

#2 Tandem Walk – this exercise incorporates your body’s ability to control your position with movement. Try walking heel to toe keeping your base of support as narrow as possible!

#3 Single Leg Balance with support – now we are really challenging you with this exercise. To start, place your hands on the wall for extra support & try to stand on one leg for 30 seconds.

#4 Single Leg Balance with no support – if you found the previous exercise easy, try removing the added support & balance on one leg for 30 seconds.

#5 Single Leg Balance with head turns – adding head turns while performing balance exercises makes it functional like when you have to look both ways before crossing the street. Try looking right to left & left to right 10 times.

#6 Single Leg Balance with eyes closed – Your eyes give information as to where we are in space, which by closing our eyes makes it all that much harder to stand on one leg.

#7 Single Leg Balance on an unstable surface – Adding a level of instability can really test your ability to balance. At home you can use a pillow or a cushion from your couch. Try balancing on a pillow for 30 seconds.

 

If these exercises were helpful, or you would like more information about balance and preventing falls, consider connecting with one of our practitioners today!

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