5 Balance Exercises to Strengthen Your Body

October 17, 2022 0
rock-the-boat-1200x1200.jpg

Rock The Boat

‘Rock the Boat’ is a simple exercise. You can use a chair for support if needed. Begin the exercise by standing with your feet shoulder-width apart, with even weight on each side.

Make sure to stand up straight with your shoulders back and head looking forward.

Raise one foot off the ground, bring your leg up and hold for about 30 seconds. Repeat this exercise with the other leg. You can choose the amount of reps that feels comfortable for you.

Tightrope Walks

Tightrope walks can also help with your balance. Hold your arms out straight from your sides and walk in a straight line, pausing each time you lift a foot off the ground. Keep your eyes focused on a spot straight ahead of you. You can take around 15-20 steps along the “tightrope.”

Flamingo Stand

Flamingo stands are another good exercise. All that you have to do is stand on one leg. When you are standing on one leg, make sure to keep your eyes looking forward. Extend your leg behind you and hold the position for 10 to 15 seconds, and then repeat with your opposite leg. If you feel unsteady, stand next to a sturdy chair. You are going to want to be able to do this for 30-60 seconds.

Back Leg Raises

Back leg raises are similar to flamingo raises, but you do not bring your leg up as far. You should use a chair for balance. When doing this exercise, do not bend your knee or point your toes. The goal is to get your leg back as far as you can until you feel a stretch.

Marching

FInally, marching or walking in place can be a great balancer exercise. You can utilize a chair to stay balanced during this exercise. You are going to want to walk in place and bring your knee up to your chest. You want to hold your knee up at your chest for a couple of seconds and then put it back down. You are going to want to alternate this at least 20 times on each side.

To schedule an appointment with one of our pain management physicians, call us today at 732.202.3000!


Leave a Reply

Your email address will not be published. Required fields are marked *


[elementor-template id=”4378″]

Join Our Mailing List