Start with 20 minutes of balance exercises per day, and stick to those prescribed by your physical therapist if you are seeing one. Start from the neck, then move to the torso, and lastly, the lower extremities. Make sure to include balance exercises on one leg in your regular exercise program. Improving balance takes time and practice. Depending on the severity of your injury or infection, it may take a few weeks to several months to improve your balance. Be patient – you will soon start feeling better and doing things without any assistance. Here are the 15 best exercises for improving balance, regardless of if you have had an injury. Scroll down to check them out! Let’s start with the two kinds of balance exercises – static and dynamic. Static balance exercises involve holding a position, while dynamic balance exercises involve moving through a position while maintaining balance. Once you are confident about doing exercises of both categories with ease, you can start doing strength exercises to recover completely. You need to be confident in your balance before you can start weight bearing strength exercises. Without further ado, let’s begin!
Exercises To Increase Static Balance
1. Supine On Mat Or Bed
Note: Do not do this exercise if you are recovering from knee surgery. Sets And Reps – 2 sets of 5 reps
2. 4-Point Stance On Mat Or Bed
Note: You might need assistance initially from your physical therapist while you hold the pose for 10 seconds. Sets And Reps – 2-3 sets of 10 seconds’ hold
3. 3-Point Stance On Mat Or Bed
Sets And Reps – 3 sets of 3 reps
4. 2-Point Stance On Mat Or Bed (Bird Dog)
Sets And Reps – 3 sets of 2 reps
5. Assisted Kneeling
Sets And Reps – 2 sets of 3 reps
6. Crawling
Caution: Do not do this exercise if you just had knee surgery or are not allowed to put any pressure on your knees. Sets And Reps – 2 sets of 2-4 crawls each way
7. Kneeling To Standing
Sets And Reps – 2 sets of 2 reps
8. Standing Between Parallel Bars
Sets And Reps – 3 sets of 3 reps You must do these exercises for about 3-4 weeks. Consult with your doctor and physiotherapist before advancing to the next stage – dynamic balance exercises. Make sure you are confident in all of the static balance exercises and regular walking before progressing to these exercises.
Exercises To Increase Dynamic Balance
9. Stepping Over Small Objects
Sets And Reps – 3 sets of 1 rep
10. Walking In A Straight Line
Sets And Reps – 3 sets of 2 reps
11. Ascend And Descend The Staircase
Sets And Reps – 2 sets of 3 reps each way (3 steps up then 3 steps down)
12. Small Vertical Jumps
Sets And Reps – 3 sets of 10 reps Do these exercises for another two weeks. Talk to your doctor and/physiotherapist before moving on to the next stage, where you will rebuild your strength. Here are a few exercises that you can start with.
Other Exercises To Do As You Progress
13. Split Squat
Tip: You can do weighted split squat by holding a 5-pound dumbbell in each hand once you have mastered the exercise without weights. Sets And Reps – 3 sets of 10 reps on each leg
14. Calf Raises
Sets And Reps – 3 sets of 10 reps
15. Sumo Squat
Sets And Reps – 3 sets of 10 reps Is plank a balance exercise? In the infographic below, learn more about such issues with balance in the elderly, a few facts about falls, and what you can do to prevent them. Yes. Plank is an isometrici XA type of resistance exercise in which a specific muscle or group of muscles are contracted without moving any joints. core exercise that works the glutes and hamstrings and is crucial for improving balance and coordination. What medications cause balance issues? Antibiotics, anticonvulsantsi XA type of medication used to treat or prevent seizures or convulsions by regulating the brain’s abnormal electrical activity. , antidepressants, anti-hypertensivesi XA type of medication used to treat high blood pressure by widening the blood vessels or removing extra fluid from the body. , and antipsychoticsi XA type of medication used to treat psychosis, schizophrenia, and other types of psychotic disorders. may cause balance problems such as dizziness and vertigoi XA sudden spinning sensation without any movement due to ear infections, muscle weakness, or low blood pressure. (1).
