The Benefits of Balance Exercises

Balancing exercises work your core muscles, lower back, and legs. Lower-body strength-training exercises can also help improve balance. While balancing exercises can be challenging at times, consistent effort will make these exercises easier. Gradually increase the number of repetitions as the exercises become easier. You may ask someone to supervise or assist you, especially when you’re first getting started.

You can modify the exercises to increase or decrease the difficulty or adjust for your needs. Start on your nondominant side so that the second side is easier. You can do your nondominant side twice if you want to balance out your body between both sides. Check with your doctor before starting any new exercise program.

Balance Exercises

Check with your doctor before starting any new exercise.

Tightrope Walk	​Rock the Boat	​Flamingo Stand	Tai Chi
Tie a piece of string to two poles with the string on the ground, or tape a string to the ground (use a level surface) Hold your arms out wide to the sides Walk on the string without stepping off to the side Walk at least 15 steps*	Stand with your feet a hip-width apart Press your weight into both feet firmly and evenly Yield your weight onto your left foot and lift your right foot Hold for up to 30 seconds Slowly lower your left foot to the floor and repeat on the other side Do each side 5 to 10 times*	Stand on your left leg with your right leg lifted Use a chair or wall for support as you stretch your right leg forward Maintain good posture by keeping your spine, neck, and head in one line To increase the difficulty, extend your hand to reach for your right foot Hold for up to 15 seconds Do the opposite side*	Muscle strength: Tai chi strengthens both the lower and upper extremities and the core muscles of the back and abdomen** Flexibility: Tai chi can boost body flexibility and strength** Balance: Tai chi improves balance and, according to some studies, reduces falls** Aerobic conditioning**

References:

*13 Exercises for Balance

** The health benefits of tai chi