There are many balancing exercises available to those who wish to persue different postures, some much more difficult that others.
Balance Exercises
Balance becomes more important as we age. We read, many times about older people falling and breaking bones which seem to take forever to mend in the “golden years”.
In order to combat this potential problem we find that by strengthening the leg muscles through balancing exercises, we can greatly reduce the possibility of “falling down”. The following exercises will dramatically reduce the chances of “falling over”. In any situation, standing on one leg will improve / strengthen the leg muscles. Start by standing on one leg for only for short time intervals and gradually increase the time to try to attain 90 seconds on each leg. When doing one leg stances, always slightly bend the leg which is carrying the weight. Furthermore, maintaining balance is improved by focusing on a fixed point about 10 or 12 feet in front. Remember; modify any of the following exercises to suit your physical abilities.
· With hands on waist, lift left leg: just off the ground and make large circles (6), then change rotation and do (6) the other way. Lift knee so that thigh is parallel to the ground and rotate ankle (6) in one direction and (6) the other way. Hold leg straight out for a few seconds, then kick. Repeat on the other leg.
· Stand on the left leg and raise the other so that the thigh is parallel to the ground. Place the right hand on the right knee and the left hand, palm out about 8 inches in front of the forehead. Hold for a target time of 90 seconds.
Repeat standing on right leg.
· Stand on left leg and grasp the right leg behind with your right hand. Left hand, palm out, about 8 inches from the forehead. Try to hold for a target time of 90 seconds. Repeat on right leg.
· Stand in “play guitar left” stance with weight on right leg. Lift left leg 2 inches off ground and hold for 90 seconds. Repeat on other leg.
· Stand in “sit stance” turn 90 degrees right so that all weight is on Left leg, Lift right foot and hold for 90 seconds. Repeat on other leg.
Balance becomes more important as we age. We read, many times about older people falling and breaking bones which seem to take forever to mend in the “golden years”.
In order to combat this potential problem we find that by strengthening the leg muscles through balancing exercises, we can greatly reduce the possibility of “falling down”. The following exercises will dramatically reduce the chances of “falling over”. In any situation, standing on one leg will improve / strengthen the leg muscles. Start by standing on one leg for only for short time intervals and gradually increase the time to try to attain 90 seconds on each leg. When doing one leg stances, always slightly bend the leg which is carrying the weight. Furthermore, maintaining balance is improved by focusing on a fixed point about 10 or 12 feet in front. Remember; modify any of the following exercises to suit your physical abilities.
· With hands on waist, lift left leg: just off the ground and make large circles (6), then change rotation and do (6) the other way. Lift knee so that thigh is parallel to the ground and rotate ankle (6) in one direction and (6) the other way. Hold leg straight out for a few seconds, then kick. Repeat on the other leg.
· Stand on the left leg and raise the other so that the thigh is parallel to the ground. Place the right hand on the right knee and the left hand, palm out about 8 inches in front of the forehead. Hold for a target time of 90 seconds.
Repeat standing on right leg.
· Stand on left leg and grasp the right leg behind with your right hand. Left hand, palm out, about 8 inches from the forehead. Try to hold for a target time of 90 seconds. Repeat on right leg.
· Stand in “play guitar left” stance with weight on right leg. Lift left leg 2 inches off ground and hold for 90 seconds. Repeat on other leg.
· Stand in “sit stance” turn 90 degrees right so that all weight is on Left leg, Lift right foot and hold for 90 seconds. Repeat on other leg.
Some posture samples of balancing stances