Balance keeps you from falling – whether you are sitting or standing. But in case of an inner ear infection, head injury, or recent surgery, your body’s balance might take a hit. Simple tasks like turning over and walking short distances seem impossible without you tripping over and falling. This is where balance exercises are really helpful. You can regain stability and strength by doing simple balance training exercises with the help of your physical therapist for at least 20 minutes a day. Start from the neck and move on to the torso and lower extremities. Your healing process can last from a few weeks to several months depending on your injury or infection. You will end up feeling more confident about moving around and happy to see your progress. Listed below are 15 best exercises for improving balance. 15 Best Balance Exercises You Can Try At HomeBefore starting, you should know that balance exercises should always be done in progression. Do not get too ambitious and think you can do it all without help. That’s not going to happen, especially if you are recovering from an injury. Let’s start with the two kinds of balance exercises – static and dynamic. Once you are confident about doing exercises of both categories with ease, you can start doing strength and conditioning exercises to recover completely. Without further ado, let’s begin! Exercises To Increase Static Balance1. Supine On Mat Or BedHow To Do
Note: You might need assistance from your physical therapist initially if you are recovering from an injury. Sets And Reps – 2 sets of 5 reps 2. 4-Point Stance On Mat Or BedHow To Do
Note: You might need assistance initially from your physical therapist while you hold the pose for 10 seconds. Sets And Reps – 2-3 sets of 10 seconds hold 3. 3-Point Stance On Mat Or BedHow To Do
Sets And Reps – 3 sets of 3 reps 4. 2-Point Stance On Mat Or BedHow To Do
Sets And Reps – 3 sets of 2 reps 5. Assisted KneelingHow To Do
Sets And Reps – 2 sets of 3 reps 6. Knee WalkingCaution: Do not do this exercise if you just had knee surgery or are not allowed to put any pressure on your knees. How To Do
Sets And Reps – 2 sets of 2 reps 7. Kneeling To StandingHow To Do
Sets And Reps – 2 sets of 2 reps 8. Standing Between Parallel BarsHow To Do
Sets And Reps – 3 sets of 3 reps You must do these exercises for about 3-4 weeks. Consult with your doctor and physiotherapist before advancing to the next stage – dynamic balance exercises. Exercises To Increase Dynamic Balance9. Stepping Over Small ObjectsHow To Do
Sets And Reps – 3 sets of 1 rep 10. Walking In A Straight LineHow To Do
Sets And Reps – 3 sets of 2 reps 11. Ascend And Descend The StaircaseHow To Do
Sets And Reps – 2 sets of 3 rep 12. Small Vertical JumpsHow To Do
Sets And Reps – 3 sets of 10 reps Do these exercises for another two weeks. Talk to your doctor and/physiotherapist before moving on to the next stage, where you will rebuild your strength. Here are a few exercises that you can start with. Other Exercises To Do As You Progress13. LungesHow To Do
Tip: You can do weighted lunges by holding a 5-pound dumbbell in each hand. Sets And Reps – 3 sets of 10 reps 14. Calf RaisesHow To Do
Sets And Reps – 3 sets of 10 reps 15. Sumo SquatHow To Do
Sets And Reps – 3 sets of 10 reps There you go – 15 balance exercises that you can do to improve your strength and stability. Do these exercises regularly, and you will recover much faster. Moving your body will also help boost your confidence and make you feel good about the recovery process. So, no more thinking! Get on the “stay active” bandwagon and get the quality of life that you deserve. Take care! The post 15 Best Balance Exercises To Improve Stability appeared first on STYLECRAZE. from https://www.stylecraze.com/articles/exercises-for-balance/
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