San Ramon Valley Physical Therapy
  • Home
  • New Patients
    • Request Appointment
    • New Patient Forms
    • Insurance
    • FAQs
    • Why SRVPT?
  • About Us
    • Our Staff
    • Contact Us
  • Services
    • Prenatal/Post-Partum Pilates
    • TeleREHAB
    • Return to Competition >
      • TRX
      • Dance
    • Post-Op
  • My Account
  • Careers

The Top 3 Exercises For Balance

12/4/2019

4 Comments

 
Having good balance is extremely important. It allows us to walk faster and decreases are chances of falling, limiting potential injuries.

What balance exercises are you doing??

Here are a few of my favorites:
  1. Single Leg Balance with a twist
  2. Stair Taps
  3. Leg Swings 
​
Single leg Balance
This one is obvious but if your balance is poor, standing on one leg is a challenge.  So we need to dumb down the exercise so we are SUCCESSFUL.  Introduce the kickstand! 

Hold for 30 sec for 3-6 times.
Picture
Check out my back foot. The tip of my toe is touching the ground, acting as a 'kickstand.'
Picture
The wider the kickstand = the easier to balance
Picture
The tighter and more streamlined stance = more challenging
Stair Taps
AKA "march holds."  Start standing feet shoulder width apart in front of a step.  Slowly, with control, tap the top of the step then return your foot to the starting position.  Each movement should take 3-5 seconds...that's how much control is needed!

Too difficult? Instead of tapping the top of the step, allow the foot to settle on the step for a 2-5 seconds while you regain your balance then return your foot to the original position.

10 taps per side; 2-3 reps.
Picture
Picture
I barely have any weight through my heel on the step. More weight = easier
Leg Swings

Pretty self explanatory! But make it so you are successful!! If you need the help of a counter, but a finger or two down for a little help.  The swinging leg can be front to back or side to side.  10 swings each leg for 2-3 sets.
Picture
I'm not holding my leg in place...I am just swinging it freely front to back
Picture
Hopefully these simple exercises can improve your balance and make you feel more confident moving around.  There's so many great activities that you should be participating in, especially this time of year with friend and family.  Don't 

Let me know if you have questions.
dominick@sanramonvalleypt.com
4 Comments

    Author

    The therapists at SRVPT have a variety of backgrounds and are interested in sharing our knowledge with you!  Check out their bios for more specific information.

    Archives

    September 2022
    January 2022
    September 2021
    August 2021
    March 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    June 2018
    May 2018
    March 2018
    February 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016

    Categories

    All
    Ankle
    Core
    Events
    Fall Prevention
    Foot
    Low Back
    Neck
    Pain
    Posture
    Recovery
    Running
    Shoulder
    Squat
    Taping

    RSS Feed

Home
New Patient
Staff
Services​
Contact
San Ramon Valley Physical Therapy proudly serves the Alamo, Danville, San Ramon, Dublin, Pleasanton areas,  along the 680 corridor.
​
© COPYRIGHT 2023 ALL RIGHTS RESERVED
Photos used under Creative Commons from Prestonbot, torbakhopper, jessica mullen, Funkcionalni_GYM
  • Home
  • New Patients
    • Request Appointment
    • New Patient Forms
    • Insurance
    • FAQs
    • Why SRVPT?
  • About Us
    • Our Staff
    • Contact Us
  • Services
    • Prenatal/Post-Partum Pilates
    • TeleREHAB
    • Return to Competition >
      • TRX
      • Dance
    • Post-Op
  • My Account
  • Careers
Live Chat Support ×

Connecting

You: ::content::
::agent_name:: ::content::
::content::
::content::