Tuesday, December 29, 2015

Easy Exercises for Better Balance

It’s that time of year where we start walking in a winter wonderland. This winter wonderland is great for the holiday season, but with winter also comes snow and ice. Losing your balance in these conditions can lead to slipping and falling and possible injuries. Luckily, there are exercises you can do to help train your balance and avoid sliding around! Here are a few:

Stand on One Foot

Stand near the wall, a rail, or the back of a chair. Staying tall, stand on one leg. Start with 20 second intervals and work your way up. You can start with holding on, but try to use only fingertips and eventually using no hands once you are ready. For an added challenge, try standing with your eyes closed.

Tandem Walk

Walk heel to toe. Try not to look down at your feet!

Half Roll Exercises

Step Forward and Backward

This can also be done while doing the tandem walk. Stand on the half roll with one foot in the middle. Step forward, shifting your weight. Then step backward. Try not to look down. This can be done close to a wall, but try to work your way to not using your hands. Make sure you are focusing on shifting your weight! Switch which foot is in the middle as well.

Squat and Touch

Stand on the half roll with one foot in the middle. Step forward and slowly squat down. Try to touch your knee first, then stand back up. Once you feel comfortable, try squatting down and touching your shin or the insole of your foot. This can also be done stepping backward on the half roll.

Leg Swing

Stand with one foot in the middle of the half roll. Simultaneously swing the other leg forward with the opposite arm (I.e. swing left leg with right arm). Then swing the leg back, again coordinated with the opposite arm. Stand tall, leg the swing come from the hip not the knee. Make sure to switch the leg you stand on.

Blog post by Nikki Courtney.

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