The Top 3 Exercises For Balance

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 

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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.

Check out my back foot. The tip of my toe is touching the ground, acting as a 'kickstand.'

The wider the kickstand = the easier to balance

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.

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.

I'm not holding my leg in place...I am just swinging it freely front to back

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