Practice This Sequence for Better Balance

Do you worry about losing your balance? It’s a concern we hear often in our clinics.

What many patients don’t realize is that poor balance isn’t an inevitable consequence of aging.

With practice, you can improve your balance and prevent falls.

One of the most common reasons people lose their balance is because the muscles needed to help them stay upright are weak.

If your legs aren’t supporting your back, your core isn’t engaged, or your muscles are stiff, balance can suffer.

Like many things in life, when it comes to improving your balance, practice makes perfect.

By practicing certain exercises, you can train and build strength in the muscles that contribute to balance.

Try This Simple Balance Progression

• • Stand up straight. For safety, it’s preferable to do so in a doorway or with a couch or table nearby.
  • Put your right leg in front of your left in a perfectly straight line.
  • If this is a challenge, you can modify by placing your right heel slightly back, not quite in the perfect line.
  • With knees slightly bent, make a fist with your hands, and pump your arms back and forth. Using your right hand as your marker, count out and complete 20 repetitions.
  • Reset yourself so that your left foot is in front of your right. Complete 20 repetitions.
  • Return to your original stance with your right foot in front of your left. Keeping your hands in a fist, pump your arms across your body. Complete 20 repetitions.
  • Reset yourself so that your left foot is in front of your right. Complete 20 cross-body repetitions.

If you’re looking for more ways to improve your balance, check out our free replay of our Wellness Series class, Find Your Balance, led by Physical Therapist Chris Ponichtera, PT DPT FAFS, and Director of Occupational Therapy Jill Katz, MS OTR/L.

You’ll learn exercises and strategies to reduce your risk of falls and move with greater ease. You can also access our free white paper, which includes tips and exercises to help you build your balance.

Build Your Balance Whitepaper | Printer-friendly version here.