Have you been feeling off balance lately? Have you been falling? There are various reasons you could be falling or losing your balance. Check out my article http://www.prsathome./2022/10/16/falls-in-older-adults/
This will cover some of the reasons you may be falling and how to address them. The number one way to combat falling is to STAY ACTIVE!
Here is a quick list of 5 exercises you can do daily to improve you balance:
- Sit to Stand. This basic exercise is very effective to improve balance and function. The sit to stand exercise improves the strength in your legs, cores and back. Those muscles are needed to improve balance and mobility. Another additional benefit is that you do not need any equipment. Grab a sturdy chair on a non-slip surface. Sit toward the front edge of the chair, move your feet back, lean forward and with arms straight in front of you stand up. Slowly sit down and repeat. Do this 10 times in a row for 2 rounds.
2. Single-Leg Stance. Have a sturdy chair in front of you. Lift one foot up behind you and let go of the chair. Hold for 10 seconds 5 times on each leg.
3. Calf stretch. Improving ankle range of motion and flexibility in the muscles around your ankle helps improve your balance.
Hold on to a sturdy chair. Step one leg forward and keep the other leg back and the knee straight. Lean into the front leg until you feel a light pull in the back of the back leg. Hold 30 seconds 4 times on each leg.
4. Tandem Stance. Have a sturdy chair in front of you. Place your feet in a heel-toe position as below. Hold that position for 30 seconds or as long as you can 4 times with each leg in front.
5. Standing Lunge with a Chair. Have a sturdy chair in front of you. Hold on to the chair. Step one foot forward and slowly lower down until you bend both knees to 90 degrees. Then stand back up. Perform 10 times with each leg forward. Make sure your front knee does not pass your toes.
Perform all of these exercises for two rounds at least 3 times a week to improve your balance, safety and prevent falls!
Physical Therapists are movement experts that can prescribe a more detailed balance program addressing your unique impairments and needs. Call us to set up a balance assessment 843-637-0225!