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Exercise
For Balance
This
brief writing was prompted by my lack of exercising, my age
& sense of balance not being what once was!
Falls
are by far the leading cause of accidental death among those over 65
(not me yet), says the National Safety Council. Balance
exercises can help you to be more steady on your feet and
reduce the risk of dangerous falls. PREVENTION!
The following exercises build strength, flexibility &
awareness of your equilibrium. They all require you to stand straight and brace yourself by
holding onto a stable piece of furniture, such as a table or chair.
(Note: At
Samra University of Oriental Medicine, about 1994, Victoria & I
took a “Therapeutic Exercises” course & to this day we make
reference to the difficulty. We see the following balance exercises
as being worth the effort. Only try below IF you feel you can
& certainly not against Doctor’s orders!)
1)
Slowly stand on tip toe, as high as possible. Hold position for
one second. Slowly lower foot to floor. Pause. Repeat eight to 15
times. Rest; then do another set of eight to 15 repetitions.
2)
Slowly lift one foot up behind you. Hold position for one
second. Slowly lower foot to the floor. Pause. Repeat with other leg.
Alternate legs until you have done eight to 15 repetitions with each.
Rest; then do another 15 repetitions with each. Rest; then do another
set of eight to 15 alternating repetitions.
3)
Slowly bend one knee toward your chest without bending your
waist or hips. Hold position for one second. Slowly lower leg. Pause.
Repeat with other leg. Alternate until you have done eight to 15
repetitions with each leg. Rest; then do another set of eight to 15
alternating repetitions.
4)
Slowly lift one leg six to 12 inches out to the side. Keep your
back and both legs straight. Don’t point your toes outward–keep
them facing forward. Hold position for one second. Slowly lower leg.
Pause. Repeat with other leg. Alternate until you have done eight to
15 repetitions with each leg. Rest; then do another set of eight to 15
alternating repetitions.
5)
Stand 12" to 18" from a table or chair, feet slightly
apart. Bend forward at the hips at about 45% angle; hold onto the
table or chair for balance. Slowly lift one leg straight backwards without
bending your knee, pointing your toes, or bending your upper body any
further forward. Hold position for one second. Slowly lower leg.
Alternate until you have done eight to 15 repetitions with each leg.
Rest; then do another set of eight to 15 alternating repetitions.
You could
add these modifications as you progress: Hold table or chair with one
hand, then one fingertip, the no hands; the do exercise with eyes
closed, if you’re steady.
Some
balance problems call for professional rehab & medical attention.
See your primary care practitioner if you are experiencing any of the
following problems:
1) You feel dizzy when you stand up. 2) The ground does not feel solid
under your feet when you walk. 3) When you stop and turn to one side
you feel like you are going to lose your balance. 4) When you walk
forward you weave from side to side. 5) You sometimes feel like you
are leaning or falling backward.
If anything above seems too difficult, do not attempt!
If you feel better with another person available to assist you,
then exercise with that person available!
Dr. Al
Also see:
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