BALANCE EXERCISES
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Use chair, counter or bannister to grab for unsteadiness; do all exercises for 15 seconds or for distance indicated. |
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Foot |
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| One foot R |
R |
Stand on 1 foot, lift other slightly in front; do small kicks with lifted foot; do small circles with lifted foot; put raised foot on other calf or thigh. |
| One foot L |
L |
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| Dynamic walking |
Both |
Walk slowly for 10 feet, turning head slowly and looking fully to each side. Repeat this 10 times. |
| Eye track R |
R |
Stand on 1 foot, rotate opposite hand, at eye level, from L to R and follow raised thumb with both eyes |
| Eye track L |
L |
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| High knee march |
R |
Stand on 1 foot and move the other leg in a march fashion; lift knees as high as you can. Do this 15 times on each side. |
| High knee march |
L |
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| Tight rope stand |
R |
Stand with 1 foot directly in front of other foot, heel to toe. Repeat on other side. |
| Tight rope stand |
L |
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| Tight rope walk |
Both |
Walk 10 feet, heel to toe (sobriety test). Do this 10 times.. |
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At the gym or with your own half ball (like a Bosu ball), do each of these for 15 seconds. |
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| Balance ball both |
Both |
Balance with both feet on the ball;shift from side to side; do the hula. |
| Balance ball R |
R |
Stand on 1 foot, lift other slightly in front; do small kicks with lifted foot; do small circles with lifted foot; put raised foot on other calf or thigh. |
| Balance ball L |
L |
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