Balance Exercises

Balance exercises improve joint stabilization, an important component of daily movement.

balance exercises

The best way to develop better balance is by training in an environment that limits your stability but without losing control of your center of gravity.

Beginner Balance Exercises

Single Leg Balance

Stand with your feet about shoulder width apart, place hands on hips. Draw
your belly button in and contract your buttocks. Lift one leg off the ground
and right beside the balanced leg, keep hips level and hold for 5 to 20 seconds.
Repeat with other leg.

Single Leg Balance Reach

Stand with your feet about shoulder width apart, place hands on hips. Draw
your belly button in and contract your buttocks, maintain this throughout
the exercise. Lift one leg off the ground and right beside the balanced leg,
keep hips level and reach your leg to the front of the body and hold for 2
second. Return leg back and reach to the side and hold for 2 seconds. Return
leg back to start and reach leg behind your body and hold for 2 seconds. Repeat
with other leg.

Single Leg Hip Rotation

Stand with your feet about shoulder width apart, place hands on hips. Draw
your belly button in and contract your buttocks, maintain this throughout
the exercise. Lift one leg off the ground and right beside the balanced leg,
keep hips level and rotate at the hips to the side opposite of the balanced
leg and hold for 2 second. Return back to start and repeat with other leg.

Single Leg Lift and Chop

Stand with your feet about shoulder width apart, place hands on hips. Draw
your belly button in and contract your buttocks, maintain this throughout
the exercise. Lift one leg off the ground and right beside the balance leg,
keep hips level. Extend both arms on the outside of the balanced leg and hold
a medicine ball or small dumbbell and lift in a diagonal pattern until it’s
overhead and hold for 2 seconds. Return slowly and repeat. Perform about 12
reps on each side.

Intermediate/Advanced Balance Exercises

Single Leg Squat

Stand with your feet about shoulder width apart, place hands on hips. Draw
your belly button in, maintain this throughout the exercise. Lift one leg
off the ground and right beside the balanced leg, keep hips level. Lower down
into a squat as if you’re sitting in a chair. Go down only as far as you can
and hold for 2 seconds. Return slowly and repeat about 12 times.

Single Leg Squat Touchdown

Stand with your feet about shoulder width apart, place hands on hips. Draw
your belly button, maintain this throughout the exercise. Lift one leg off
the ground and right beside the balanced leg, keep hips level. Lower down
into a squat as if you’re sitting in a chair and reach the hand opposite of
the balanced leg toward balanced toe. Go down only as far as you can. Return
slowly using your abs and glutes and repeat about 12 times.

Single leg deadlift

Stand with your feet about shoulder width apart, place hands on hips. Draw
your belly button in, maintain this throughout the exercise. Lift one leg
off the ground and right beside the balanced leg, keep hips level. Slowly
bend down and reach the hand opposite of the balanced leg toward balanced
toe. Go down only as far as you can. Return slowly using your abs and glutes
and repeat about 12 times.

Lunge to Balance

Stand with your feet about shoulder width apart, place hands on hips, and lift your chest. Draw your belly button in, maintain this throughout the exercise.

Lunge forward, make sure your feet are pointing straight ahead and front knee is directly over toes. Push off your front leg and maintain a balance on the back leg. Repeat 5 – 6 times on each side.

Perform 1 – 2 of the balance exercises above 2 to 3 times a week.

Some props that can be used for balance training include
..

  • Half foam roll
  • Airex pad
  • dyna disc

Only use props when you are able to perform the following exercises easily.

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11 Responses to Balance Exercises

  1. Exercise balls are great to get in shape with. Thank you for sharing your knowledege. Here’s hoping that they continue to gain in popularity as we all try to lose weight and get in shape!

  2. Ingrid says:

    I’m in my 40′s and as I age I find some daily activities starting to get difficult. Right now, I am using the wobble board for my balance exercises. It really helped my “loosen up” my hips!

  3. Pingback: Senior physical exercises | American Aging Research

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  5. kanimozhi says:

    it would be better with images

  6. Balance Exercises Together With Strength Training

    Balance exercises coupled together with strength training significantly helps to improve balance and reduce falling. To learn the best balance and strength exercises, see the Exercise For Balance DVD.

  7. Best Value For Balance Exercises
    Balance exercises are becoming increasingly important as the population in America ages. Unfortunately, statistics show that 20 million seniors are destined to fall this year, resulting in expensive and debilitating injuries. Balance exercises have been proven to help improve balance and prevent falling and serious injuries like hip fractures and wrist fractures. The cost of those falls and injuries is enormous to both the individual who falls and the medical system that helps to cover the cost.
    Thankfully, there now is a home balance DVD that is professionally filmed, presented by an expert Physical Therapist with 25 years of experience and full of all the pertinent information needed to improve balance and prevent falls. This balance DVD, the Exercise For Balance DVD, is the BEST VALUE for balance exercises–see http://www.exerciseforbalance.com/best-value-balance-exercises/ .

  8. Balance exercises are a crucial component of our daily lives to improve balance and prevent falls. Oftentimes, we are like the boat in a harbor whose mast sways side to side continually. We easily feel the rocking side to side and unsteadiness of a boat in rough waters. Balance exercises can help steady us. Balance exercises can anchor us to a firm foundation.
    To learn more , see the Exercise For Balance DVD

  9. Balance Training For Overhead Work

    Balance training is important to keep from losing balance and falling when looking up or when working overhead. When we look up or reach up over ones’ head, that movement shifts the balance point posteriorly to the heels. Normally, balance training instructs us to center our balance point in the middle of our feet while standing. When the balance point shifts to the heels, it is very easy to lose balance and fall backwards.

    Watch a quick VIDEO CLIP about reaching overhead in the kitchen: Balance Training For Overhead Reaching

  10. Balance exercises, balance training and vestibular rehab were all discussed on an excellent radio show: http://www.talkingalternative.com/monday-shows/healthy-wealthy-smart

  11. balance exercises to get great shape, Thanks for sharing useful informatin, and it would be bette if you posted with images

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