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  • Writer's pictureSally Saenger

Basic Balance Exercises for an Easy Routine to do at Home

Updated: Mar 15, 2023



Basic Exercises for Balance and Strength

  • Use controlled movements, not momentum

  • Perform enough repetitions to lightly fatigue the muscle

  • Use extra weight or resistance when appropriate

Sit & Stand: sit near the edge of the chair, stand and sit repetitively for 30 seconds (perform at least 8 repetitions, even if it takes longer than 30 seconds). Strengthens the thigh and buttocks


Toe Taps: sitting, keep your heels down and lift the toes and the ball of your foot up and down. Strengthens the front lower leg


Seated Heel-Toe Taps: sit near the edge of the seat. Lean back slightly. Bend and straighten both legs to tap heels and toes front and back. Improves core, hip flexor and leg strength


Heel Raises: standing, lift your heels up and down. If you can, do it on one leg at a time.

Strengthens the back lower leg


Leg Extension: standing or seated, hold your knee up and bend and straighten at the knee. Strengthens the top of the thigh and hip flexor area


Leg Lifts (out to the side): standing, lift your leg straight out to the side. Strengthens outer hip/gluteus area


Leg Lifts (inward): standing, bring your leg inward and across your body. Strengthens inner thigh area


Leg Lifts (backwards): standing, lift your leg straight back. Strengthens back of leg and buttocks


Trunk Twists: rotate your torso to the right and left. Improves core strength and balance skills


Wall/Counter Push Ups: perform push-ups/push-aways with body at a slight angle away from the wall. Improves upper body and core strength.


"Tight rope": walk as if on a tightrope or balance beam, one foot directly in front of the other, with the toes of the back foot up against the heel of the front foot. Improves dynamic balance


“Grapevine”: step sideways with a slight crossover, alternating the leg that’s in front. Improves dynamic balance


"Flamingo": Balance on one leg without support, 10 - 30 seconds. Improves static balance.


Sally Saenger, M.Ed. www.lifelongfitness.org





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Common Stretching Mistake

(excerpted from stretchcoach.com)

Stretching properly will give you the best benefits and will help you to avoid injury. Here are some common mistakes people do while stretching:

• Bouncing. 

• Not holding the stretch long enough. 

• Stretching too hard/too fast. 

• Stretching without warming up first.

• Not knowing the goal of the stretch.  

• Not honoring your comfort zone. 

• Compromising posture and position. 

• Not using the right stretches for your body, your goals, and your current needs. 

• Not stretching often enough.  

• Not utilizing your breath.  

• Not giving stretching the same focus as the rest of your workout.  

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