Are you worried about your balance? These exercises will help to improve balance.
Maintaining balance is necessary when performing basic tasks of functional mobility, such as standing, walking, jumping and running. The following series of balance improvement exercises can be used by anyone who wants to improve their balance, and is especially effective for those recovering from injury or surgery. Try them all or focus on one or two while working on improving your balance.
Post-traumatic rehabilitation
After an injury or surgery, you can use the qualified services of a physiotherapist to restore normal mobility. Working on improving balance can be one of the components of your physical therapy program that will help you get back to your normal activities.
Your doctor or physical therapist can teach you basic balance exercises, such as standing on one leg, to help you start improving your balance. When these exercises become easy to perform, you can continue to work on improving balance with this advanced balance exercise program.
Remember, in order to improve your balance effectively, you must create situations that challenge your balance system.
However, it is important not to compromise your safety when performing these exercises. Before starting this or any other exercise program, consult with your physical therapist or doctor. This advanced series of balance exercises can be done every day, but a day of rest may be required if you experience muscle pain after a workout.
Stand on one leg with a squat.
To start advanced balance exercises, try a one-legged stand with a squat. To do this, stand on one leg, lifting the other leg off the ground and straight in front of you, straightening your knee. Slowly bend the knee of the supporting leg and sit down for a few cm.
Make sure that the knee passes directly over the toes and does not turn inwards or outwards during the squat. After sitting down a few centimeters, return to the starting position.
Repeat the squats on one leg for 10 to 15 reps. Then move on to the next exercise.
T-shaped stand on one leg
To perform the exercise T-stand on one leg, stand on one leg. Extend both arms to the sides, and then extend the other leg behind you. Make sure you keep your back straight and your pelvis level.
Hold in the T-rack position for 30 seconds. Then return to the standing position. You can test yourself even more by rotating your torso left and right while maintaining the position of the T-shaped rack.
Exercises on a swinging board
A wobbleboard is a plastic or wooden platform with a curved shape at the bottom. Standing on the board, you have difficulty with balance, because the swinging board creates an unstable surface.
Beginners should do exercises on a wobbleboard with both feet. Stand on the board with your feet on either side of the board. Try to keep a steady balance for 30-60 seconds. Then take a break. You can experience balance by closing your eyes while standing on a balancing board.
Working with a swinging board to improve your balance can be challenging. Use it on a flat, hard surface to stay safe.
To further complicate the balance exercises on the board, try standing on the board with both feet, and then perform mini-squats on the board. Stay in the squat for a few seconds. Then return to the upright standing position.
When standing on two legs on a swinging board becomes easy, you can continue the exercise while standing on the board with one foot. Place one foot in the middle of the board and stand for 30 to 60 seconds. Close your eyes again to increase the difficulty level.
Standing on one leg on a swinging board can be complicated by performing a mini-squat on one leg. Stand on one foot on the board, and then slowly sit down a few inches, bending your knee. Stay in the squat for a couple of seconds, and then return to the starting position.
Result
After an injury, illness, or surgery, your functional mobility may be limited and it may be difficult for you to move around. Imbalance can be one of the variables affecting your functional mobility. By working closely with your physiotherapist and performing these advanced balance exercises, you will be able to quickly and safely return to the optimal level of mobility.
