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Newsletter Video, September 2023

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Disclaimer - the exercises here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Four Good Balance Exercises to Help Reduce Your Risk of Falling

Heel-to-Toe Walking:

  • Stand upright next to a long wall/hallway for safety.
  • When you feel safe & comfortable, progress to starting with your hands on your hips.
  • Step one foot in front of the other, touching the heel of your front foot to the toes of your back foot.
  • Continue for 10-15 steps forward, then do the same backward.
  • Repeat 3-5 times.

Single Leg Stance:

  • Stand near support (a chair or countertop) if needed.
  • Lift one foot, bending your knee to about 45 degrees.
  • Hold for 30 seconds or as long as you can manage comfortably.
  • Repeat on the other leg.

Single Leg Stance - Forward Bend:

  • Stand on one leg, keeping the other foot off the ground.
  • Slowly bend forward at the hips, extending your free leg behind for balance.
  • Extend your arms out to the sides to help maintain balance.
  • Return to the upright position.
  • Repeat 5-10 times on each side.

Tree Pose:

  • Stand upright, bend one knee to place the sole of your foot on the inside of the opposite knee.
  • Keep hands on your hips, or reach them up towards the ceiling for a greater challenge.
  • Hold for 30 seconds or as long as you can manage comfortably.
  • Repeat on the other leg.

For Added Challenge:

  • Try these exercises on a soft surface, like a cushioned mat or BOSU ball.

Remember, consistency is key in balance training. Start with a manageable level and gradually increase the difficulty as your balance improves. Happy balancing!

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.