dynamic balance exercises
Balance exercises prevent sudden falls. They’re important for all of us to prevent injury, but they’re especially helpful for older people or people with head trauma or injuries, inner ear infections, or people who’ve recently had surgery. Without proper balance, simple tasks such as standing, sitting, walking, moving over uneven ground surfaces, or changing positions without falling or tripping become difficult. also you should know fitness factors. to understand your condition.
For this reason, doing balance exercises is very important. Start the exercises with 20 minutes of balance movements a day and if you observe the exercises of the physiotherapist, stick to those prescribed by your physiotherapist. Start the exercises from the neck, Then go to the upper body and finally to the lower body. Make sure you include balance exercises in your regular exercise routine. Fitness tips
7 of the best balance moves and exercises you can try at home
Before you start, you should know that balance exercises should always be done. No one can do all balance exercises well right away, it takes time and practice, especially if you are recovering from an injury. Let’s start the exercises with two types of static and dynamic balance movements. Static balance exercises involve holding a position, while dynamic balance exercises involve moving through a position while maintaining balance. yoga training
Once you are confident that you can easily perform both sets of exercises, you can begin strength training to fully recover. Before starting weight bearing strength training, you need to make sure that your body balance is maintained. Without further ado, let’s begin the exercises!
Exercises to increase static balance
- Sleeping on a mattress or bed
How to do the exercise
Lie down on your mattress or bed. Bend your knees and wrap your hands around your shins or the backs of your thighs, bringing them close to your chest.
Twist to the right, hold for two seconds, and then return to the starting position.
Turn left, hold. Two seconds and then return to the starting position.
Note: Do not do this exercise if you are recovering from knee surgery.
Sets and repetitions: Repeat the exercise 5 times for 2 sets.
- 4-point standing on the mat or bed
How to do the exercise
Lie down on your mattress or bed.
Turn to the right side and lie on your stomach. Clench your fists, bend your elbows and knees, and use your arm strength to lift your upper body and then your torso.
Get down on your hands and knees. Make sure your hands are under your shoulders, your knees are under your hips, your back is straight, your shoulders are down, and your abs are stretched. Hold this position for 10 seconds. Lower your body slowly and relax. If you are comfortable, repeat this exercise once more.
Sets and repetitions: Repeat the exercise for 2-3 sets with a 10-second rest.
Note: You may need the help of your physiotherapist to hold the body in this position for 10 seconds at first.
- 3-point position on the mattress or bed
How to do the exercise
Come down on hands and knees (hands under shoulders, knees under hips, shoulders down, back flat).
Don’t let your hips or shoulders sag or arch your back.
Strengthen your core by tightening your abs, pulling your shoulders down, and squeezing your glutes. Hold this position for 5 to 10 seconds.
Sets and repetitions: Repeat the exercise 3 times for 3 sets.
- 2-point standing on a mat or bed (or flying dog training)
How to do the exercise
Get down on hands and knees (hands under shoulders, knees under hips, shoulders down, back straight).
Turn your thumb toward the ceiling. Keep your shoulder down and arm at shoulder height.
Lift your right knee off the mat and extend your leg behind your hip. Pull your stomach in, contract your hips and don’t let your back arch.
Don’t let your upper body, shoulders, or hips sway. Strengthen your core by tightening your abs, pulling your shoulders down, and squeezing your glutes. Press the hand down on the mat to stabilize your shoulder down.
Sets and repetitions: Repeat the exercise 2 times for 3 sets.
- Knee strengthening exercise
How to do balance exercise
Get down on your hands and knees (hands under shoulders, knees under hips, shoulders down, back flat).
Your physiotherapist will place a gym ball in front of you. Place your right hand on it.
When you feel comfortable, place your left hand on the ball and slowly raise your upper body.
Kneel down. Your physical therapist will help stabilize your shoulders and back as needed. Pull your shoulders down and pull your stomach in and engage your back muscles.
Hold this position for 20 seconds.
Sets and repetitions: Repeat the exercise 3 times for 2 sets.
- Crawling movement
Caution: Do not perform this exercise if you have recently had knee surgery or are not allowed to put pressure on your knees.
How to do the exercise
Come down on hands and knees (hands under shoulders, knees under hips, shoulders down, back flat).
Crawl forward and backward by simultaneously moving the opposite hand and knee forward. Do not allow your upper body to sway or your hips or shoulders to lift or move. Control the shaking through your core. You may need help from your physical therapist at first.
Also crawl to the side, move the opposite hand and arm and maintain the same balance in your body. Always move the opposite hand and knee at the same time, keeping your shoulders over your wrists and knees under your hips.
As you progress in doing the exercise, gradually increase the intervals of the exercise.
Sets and Reps: Repeat the exercises for 2 sets of 2-4 crawls on each side.
- Practice kneeling to stand
How to do the exercise
Get on your hands and knees (hands under shoulders, knees under hips, shoulders down, back straight) in front of a booth bar or next to a chair. Make sure the seat is stable enough to support your weight. Your physical therapist stands behind you.
Grab one of the lower bars one after the other, place your right leg in front of you and bend the right knee over the ankle. Or place one palm on the chair and sit in a lunge position.
Use your body’s strength and the help of your physical therapist to slowly get into a standing position. Try not to let your knees slide in or out – push into your legs and use your glutes to stand up. Keep your core tight, your posture and shoulders straight.