Some great exercises that help with balance as you age and reduces the risk of falling, and they also stabilize muscles and improve coordination. Are the following:
- Single leg balance- Stand behind the back of a chair, lift the knee so that your foot is 3-6" off the floor, and hold for 15-30 seconds, then do the other side, and repeat. This builds foot and ankle stability and strength.
- Heal to toe walk- Place one-foot in front of the other and walk a straight line. Toe to heel toe to heel walking. This helps improve stability of the gait and balance while in motion.
- Step sideways walking- Put your hands out to your side at shoulder height to help with balance, and step sideways.
To increase difficultly gradually do longer holds or with your eyes closed.
Strengthening your core helps support balance and posture. Exercises that would strengthen your core would include pelvic bridges and planks.
Dr. Steffen Bye
Dr. Jane Steffen Bye, DC, FICPA treats a variety of conditions due to automobile accidents, work related incidents, and sports injuries. She also has a special interest in infants, children, and the care of pregnant women with prenatal chiropractic. Dr. Jane Steffen Bye, DC, FICPA has continued postgraduate studies in these areas.
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Balance exercises to reduce the risk of falls!
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