Tips To Find Your Balance

Tips to find your balance

Here are a few tips to help you get started:

• Determine which leg is your dominant leg. Start each exercise with your nondominant side so that the other side will be easier.

• Maintain good posture and form while you’re holding the position.

• Focus your gaze on a fixed point straight ahead to maintain your balance.

• If you have concerns with your balance in standing positions, try placing your feet a little bit farther apart.

• Bend your knees slightly. This prevents your knees from hyperextending, and it makes you more stable.

• Distribute your weight evenly between both feet. Notice if you tend to put more weight on one foot or if your weight shifts forward or backward.

• As your balance improves, you can experiment by closing one eye at a time, gazing up at the ceiling, or trying different arm positions.

• Always wear hard sole shoes while doing exercises.

Simple Balance Exercises

1. Weight shifts

Stand with your feet hip-width apart.

1. Shift your weight onto your right foot.

2. Raise your left foot while holding onto the counter or at the kitchen sink.

3. Hold this position for up to 30 seconds.

4. Then do the opposite side.

5. Do each side 5-10 times.

6. 
   

2. Flamingo stand

1. Shift your weight onto your right foot.

2. Lift your left foot while holding onto the counter or at the kitchen sink.

3. Hold this position for 10 to 15 seconds.

4. Return to the starting position and shake out your legs.

5. Repeat 5-10 times.

6. Then do the opposite side.

With a walker

1. Marching

1. Stand with both hands on your walker.

2. Lift your left knee as high as you can.

3. Lower it and then lift your right knee.

4. Alternate between sides for a total of 20 repetitions.

2. Heel-toe raises

1. Stand with both hands on your walker.

2. Raise both of your heels and balance on the balls of your feet for 3 seconds.

3. Then shift the weight onto your heels and raise your toes.

4. Do 10 to 20 repetitions.

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