Balance Exercises

See Balance Information before you get started and be sure to see a physician before starting any exercise or workout routine…

Balance Exercise List

  1.  Standing on One Foot
  2.  Walk Heel to Toe
  3.  Balance Walk
  4.  Balance Board Exercise
  5.  Back Leg Raises
  6.  Side Leg Raised

Balance Exercise - 1.  Standing on One Foot


  1. Stand on your right foot and lift your left leg.
  2. Hold position for up to 10 seconds.
  3. Switch to your left foot and lift your right leg.
  4. Repeat 10 times.

Note: You can do this almost anytime, anywhere, even while waiting on line.


↑ Exercise List ↑

Balance Exercise - 2.  Walking Heel to Toe 


  1. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
  3. Take a step then put your heel just in front of the toe of your other foot.
  4. Repeat for 20 steps.



↑ Exercise List ↑

Balance Exercise - 3.  Balance Walk


  1. Raise arms to sides, shoulder height.
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
  3. Walk in a straight line with one foot in front of the other.
  4. As you walk, lift your back leg. Pause for 1 second before stepping forward.
  5. Repeat for 20 steps, alternating legs.

Note: Be sure to focus on something in the distance – this will help you stay steady.


↑ Exercise List 1

Balance - 4.  Balance Board Exercise

  • Difficulty:  Intermediate
  • Print


You don’t need the gym for this, you can do this at home using a Balance BoardBalance Board but be sure you are ready to take it up to this level.

Your calves are stabilizing muscles for your legs, so this exercise uses a Balance Board or wobble board to force you to balance.

1.  Place a Balance Board on the floor.
2.  Step onto the board with both feet and try to balance yourself.

Tip: Take notes on how long you can stay on the board and work on increasing that time. As you progress, add weights, arm and leg movements.

Notes: Keep a slight bend in your knees to help you balance and focus on a picture on the wall – this will help keep you steady.


↑ Exercise List ↑

Strength (& Balance) Exercise - 5.  Back Leg Raises

  • Difficulty:  Intermediate
  • Print

  Improve Balance, Strengthen your buttocks and lower back with back leg raises.

  1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
  2. Standing on your left foot, breathe out and slowly lift your right leg straight back without bending your knee or pointing your toes. Try not to lean forward. Your left leg should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10 to 15 times.
  6. Switch to standing on your right foot (slightly bent right leg) and lift your left leg.
  7. Repeat 10 to 15 times for each leg.

Note: After just a few days of this exercise try to do them without the chair. Keep a record of your progress.


↑ Exercise List ↑

Strength (& Balance) Exercise - 6.  Side Leg Raises

  • Difficulty:  Intermediate
  • Print


  Improve Balance, Strengthen your hips, thighs, and buttocks with side leg raises.

  1. Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift your left leg out to the side. Keep your back straight and your toes facing forward. Your right leg should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10 to 15 times.
  6. Switch to standing on your left foot (slightly bent left leg) and raise your right leg.
  7. Repeat 10 to 15 times for each leg.

Note: After just a few days of this exercise try to do them without the chair. Keep a record of your progress.

↑ Exercise List ↑

Advertisements

What are your thoughts?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s