How can I get better balance? – This is a common question we hear at Imagine. Marie Morgan, one of our personal trainers put together this tip sheet to help guide you.
Strength Exercises-
- Chair Squats- Sit on edge of chair. Lean trunk forward and reach arms out in front of torso. Push through heels and rise into standing position.
Do this 2-3 times 8-15 reps.
- Stability Ball Squats- A more advance move for those who can do it. Place a stability ball between the small of your back and wall. Bring your feet 1.5-2 feet out in front of you making sure your knees don’t go over toes when in squat position. Lower into squat position until your thighs are parallel with the floor. Hold for 2-3 seconds and return to standing. 2-3 lets of 8-15 reps.
- Heel Raises- From standing position ( use wall if needed), push through toes lifting heels off ground maintaining good posture. Lower heels to ground and repeat. 2-3 sets of 8-15.
Balance Exercises-
- Single Leg Stand (Level 1)- Stand next to wall or counter top, using a hand to balance. Try to stand on one leg and hold for up to seconds or longer. Repeat each side 1-3 times.
- Single Leg Stand (Level 2) – Same as level 1 but with eyes closed.
- Single Leg Stand with chair tap (Level 3)- Stand with a chair 1-2 feet in front of you. While balancing on one leg bend at the waist and try to tap seat of chair and come back up to standing position without putting lifted foot on ground until done with set. 2-3 sets of 5-10 reps each side.
Tips for Fall Prevention:
- Try a Tai Chi class at Imagine
- Remove clutter from areas of high traffic in your home
- Get regular eye examinations
- Use proper technique when lifting heavy objects
- Wear appropriate shoes (rubber soles, non slip)
