Simple Exercises to Improve Your Balance

Jun 20, 2020 | Teacher's Corner

According to the World Health Organization¹ falls are the second leading cause of accidental or unintentional injury deaths worldwide. Globally, each year, there are 37.3 million falls that require medical attention and an estimated 646 00 individuals die as a result of a fall. Also, the majority of adults dying as a result of a fall are over 65 years of age. 

Backward-Single-Leg-Balance

One of the key risk factors for falling is poor balance. Other risk factors include vision impairment, inner ear problems, medical conditions such as neurological or cardiac conditions, side effects of certain medications and cognitive impairment..

In general, as one gets older muscle strength decreases and balance deteriorates. The following are a few simple balance exercises that you can do at home if you wish to improve your balance or to maintain it. If your balance is very poor ensure that you have a chair or wall or some other means of support nearby which you can hold onto if you should become unstable. Try to do these exercises barefoot.

According to Dr Emily Splichal² , feet have thousands of nerve endings that help you not only feel the floor but also send signals up the body to help you understand your movements better.

1

TIGHTROPE (OR TANDEM) WALKING

Walk in a straight line. First walk forwards. Start by putting your right foot in front of your left foot so that the heel of your right foot touches the front of the toes of your left foot. Now move your left foot in front of your right, putting your weight on your left heel. Then, shift your weight to your toes. Repeat the step with your right foot. Walk this way for 10 steps. (The number of steps will depend on how much space you have available.) Now walk backwards, by reversing the procedure, i.e. place the toes of one foot at the back of the heel of the other foot and transfer your weight from your toes to the heel.
If your balance is poor, then it is recommended that you walk alongside a wall, to be used for support if needed.

2

TANDEM BALANCE

Stand sideways to the back of a chair and hold on with one hand. Stand as if performing tightrope walking, i.e. place your right foot in front of your left foot so that the heel of your right foot touches the front of the toes of your left foot. Let go the chair and try to balance for 10 seconds, increasing to 30 seconds. Repeat with the other foot in front.
Progressions
While balancing, add one of the following:
Head turns to the right and left
Try to close your eyes for a few seconds
Swing alternate arms forwards and backwards as if marching or move them across your body from side to side.
IMPORTANT: If you feel that you are losing your balance hold onto your chair or any other form of support.

3

HEEL LIFT BALANCE

Stand sideways to the back of a chair and hold on with one hand. Stand with your feet facing forward, hip-width apart. Lift your heels and when you feel steady remove your hand from the chair. Try to balance for 10 seconds and then lower your heels. Aim to increase your balancing time to 30 seconds.
Variations
Feet in tandem position (as described under tandem balance)
Feet in ballet second position, i.e. feet slightly more than hip-width apart and feet turned out.
Progressions
While balancing, add one of the following:
Head turns to the right and left
Try to close your eyes for a few seconds
Swing alternate arms forwards and backwards, or move them across your body from side to side.

4

SINGLE-LEG BALANCE

Forward knee lift: Stand sideways to the back of a chair and hold on with one hand. Stand with your feet, hip-width apart. Lift your right knee up forwards. Your knee need not be very high. Once steady let go the chair and hold the position for 10 seconds, increasing to 30 seconds. Return to the starting position and repeat on the other side.
Backward knee bend: As above, but lift your leg to the back and bend the knee.
Progressions
Lift the heel of your supporting leg and try to balance
Stand on a balance pad, balance air cushion, a pillow or some other unstable surface.

5

OPPOSITE ARMS AND KNEE LIFTS

Once you are able to do single-leg balances without holding onto a support try the following exercise. Stand with your feet, hip-width apart. Lift your right knee in front and at the same time swing your left arm forwards to overhead. Lower both arm and leg and then repeat with the left knee and right arm. Continue the movements on alternate sides in a slow and controlled manner. Do 10 on each side.
Progression
Do three opposite knee and arm lifts, as described above, on alternate sides, starting with the right leg. On the third lift hold the position for 10 seconds. Continue with another three opposite knee and arm lifts, on alternate sides, and then hold the position. Continue in this manner until you have held the position 10 times.

6

ROCK THE BOAT

Stand with your feet, hip-width apart. Make sure both feet are pressed firmly into the floor. Then, transfer your weight onto your right foot and slowly lift your left leg just off the floor (about 5cm above the floor). Hold that position for about 10 seconds. Slowly put your foot back onto the floor, and then transfer your weight onto that foot. Slowly lift your opposite leg. Do this exercise five times on each side.

It is beneficial to include balance exercises in your daily routine as they can help to improve your stability. They can be done nearly anytime and anywhere. For example, try standing on one foot while working in the kitchen, brushing your teeth or waiting with your trolley at a check out.

 

(Joy Singleton)

Balance-on-Feet