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