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Improving Your Balance

Posted on: April 27, 2017 by Healthy Lives No Comments
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Balancing is a component of exercise that is sometimes forgotten. Balancing allows us to develop core stability and strength.  It also assists in preventing falls as we age. When working on balance be sure to start with a chair, counter, or table close by to assist you. Start all exercises by tightening the abdomen and bottom, keeping the floor leg bent slightly at the knee.

*Start the balancing routine with a 5 second hold and work your way up to a 20 second hold.

FOOT BEHIND   

  • Stand with knees slightly bent
  • Abdominals and bottom muscles tightened
  • Bend right knee so the foot is behind you
  • Hold for 5 seconds
  • Repeat with left side

Repeat the series 3 times

Prevent wobbling by placing one finger on the chair or table. Once you have regained balance let go of the table or chair. Another method to control the wobble effect is to raise your arms to a 45 degree angle and imagine you are holding an extremely large bowl of fruit.

KNEE UP  

  • Stand with knees slightly bent
  • Abdominals and bottom muscles tightened
  • Raise the right knee so it is directly in front of your hip
  • Hold for 5 seconds
  • Repeat with left knee

Repeat the series 3 times

Prevent wobbling by placing one finger on the chair or table. Once you have regained balance let go of the table or chair. Another method to control the wobble effect is to raise your arms to a 45 degree angle and imagine you are holding an extremely large bowl of fruit.

LATERAL LEG  

  • Stand with knees slightly bent
  • Abdominal and bottom muscles tightened
  • Raise right leg toward the side to about 45 degrees
  • Right knee and toes should stay facing forward-not rolled toward the ceiling
  • Hold for 5 seconds
  • Repeat with left leg

Repeat the series 3 times

Prevent wobbling by placing one finger on the chair or table. Once you have regained balance let go of the table or chair. Another method to control the wobble effect is to raise your arms to a 45 degree angle and imagine you are holding an extremely large bowl of fruit.

 

 

 

Healthy Lives

About Healthy Lives

Healthy Lives is a unique approach to corporate wellness that helps employers improve their employees’ health and productivity and reduce healthcare costs through an unparalleled combination of deep clinical expertise, personal service and comprehensive solutions.

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