Physical Therapy Exercises

Balance Exercises 

We don’t think much about it but balance is crucial to preventing falls and broken bones. Just imagine what would happen if you don’t know how to balance as you walk.  

Of course, when you’re young and healthy, there is very little to worry about. However, as you get older but still maintaining your independence, balance becomes very important.  

The purpose of balance exercises is to help you stay steady on your feet. But note that balance exercises are not for everyone. If you have severe balance problems or suffering from certain orthopedic conditions, consulting your doctor’s advice is recommended.

For best results, do the following balance exercises once a day for most days of the week: 

Forward Leg Lift 

To keep yourself steady for the duration of the exercise hold on to a table, wall, heavy chair, or kitchen countertop with one hand. Do this only for the beginning of the exercise. Then, when you are certain of your balance, let go enough that only your fingertip is touching the surface. If, even with the fingertip, you are still unsteady, ask for someone to stand by to assist. 

Now for the exercise steps: 

• First, lift one leg slightly off the floor. Hold this position for five seconds, and repeat five times.

• Switch to the other leg and do the same.

• Next, do the same exercise, this time without holding on at all. Keep your arms at your sides.

• When you are certain that you no longer need to hold on, try the same exercise with your eyes closed.

Forward Toe Touch 

• Stand tall, feet about shoulder-width apart. Then, raise your hands to your shoulders. Your palms should be facing forward.

• Next, extend your right arm and place your left foot forward. Make sure your foot is pointing down with the toes touching the floor.

• Return to your starting position. Now, do the same with the opposite arm and the other foot.

• Repeat the exercise at least five times.

Stand on One Leg 

• Assume the same position as in the previous exercise – i.e., stand tall, feet shoulder-width apart.

• Then, extend your arms straight in front of you, palms facing the floor.

• Gently lift your left leg and bend it back. Your toes should be a few inches from the floor and your knees should be bent at a 45 degree angle.

• Hold the position for five seconds and repeat five times, before switching legs.

• After doing this for some time, you should feel some improvement in your balance. As you improve, you can practice this exercise while doing your routine activities. For instance, you can do a One Leg Stand while doing the dishes.

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