Improve Your Balance

Want to boost your balance for a healthier life? It is all about a team effort. Strong ankles and hips are key players, along with your body's awareness of its position in space (that's proprioception!).

Ready to train all aspects of your balance? Make sure to try these exercises in an open space and you can always have one hand touching the wall if you feel like you need extra support.  

Single leg stance heel raises 

Start by standing tall on one leg. Slowly rise up onto the ball of your foot, lifting your heel as high as you can. Slowly return your heel to the ground. Be sure you are pushing evenly throughout your entire foot and not rolling to one side of your foot. If needed, you can have fingertip support on the wall. Aim for 2 sets of 15 reps on each leg. 

Single leg stance - Eyes closed

Start by standing on one leg, finding your steady point. Once you feel balance, close your eyes. If you feel unsteady, open your eyes and place your foot down. Challenge yourself with 2 sets of 20 seconds holds on each leg. 

Single leg stance on uneven ground 

Start by finding an uneven surface - a folded towel, a pillow, or foam pad works great! Step onto it with one foot. Once you feel steady, slowly lift one leg up so you are standing on one foot. Try to hold for 20 seconds, repeating 2 sets of each leg. 

Slow single leg marching with one weight

Hold one light to moderately heavy weight letting your arm hand by your side. Keeping your core engaged and avoiding leaning to one side, slowly lift one knee up in a marching motion. Hold this lifted position for 3 seconds, then slowly lower your foot to ground. Repeat with the other leg. Aim for 2 sets of 60 seconds total, alternating legs. 

Give these high level balance exercises a try! Still feel like you need balance support? Come see one of our talented Physical Therapists for an evaluation!!