An Overview of Balance Exercises

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An Overview of Balance Exercises

http://physicaltherapy.about.com/od/balanceexercises/qt/BalanceEx.htm

Balance exercises are specific activities that help build lower

extremity (or leg) muscle strength as well as improve your vestibular

system, the organ associated with balance perception. Balance

exercises are particularly beneficial as they have been shown to help prevent

falls. Each year, U.S. hospitals have 300,000 admissions for broken hips, and

falling is often the cause of those fractures. Balance exercises can help you

stay independent by helping avoid disabilities that may result from falling.

Your brain, muscles, and bones all work together to maintain your

body's balance and keep you from falling. These three organ systems

are focused on in balance exercises to provide a complete integrative

exercise program.

Often strength is initially targeted with exercises later modified to

incorporate the vestibular system by once stance/eye closed

progression.

Your physical therapist will help you progress through the

appropriate level of balance exercises specific to your current level

of function. In the beginning, always have an object or person close

by for assistance if you need it.

It is important to do exercises to improve and maintain balance

throughout our lives. Balance exercises can be performed daily and in

your own home. You can start out with simple balance activities and

increase the difficulty as your balance improves.

Improving your balance takes practice. One simple exercise can be

done and modified as your skill level improves.

Here is one exercise to begin working on better balance today:

Beginner:

Stand up straight behind a tall chair or at a counter top.

Lightly grasp the chair or counter top with your finger tips.

Raise one leg a foot off the ground.

Maintain your balance while standing on one leg.

Hold for a count of ten seconds.

Repeat with other leg.

Perform five on each leg.

Intermediate:

Stand up straight behind a tall chair or at a counter top for safety

only.

Without holding on to the chair or countertop raise one leg a foot

off the ground.

Maintain your balance while standing on one leg.

Hold for a count of ten seconds.

Repeat with other leg.

Perform five on each leg.