BALANCE IS IMPORTANT TO YOUR HEALTH

Ways to improve your balance

1. Tai Chi- slow movements can help you not only be more stable, but boost your overall health and mood
2. One-Legged Stand- Hold yourself with a back of a chair or something such as, and lift one foot to about your calf level and hold for 10 seconds. Repeat 12-15 times and then change legs, eventually you will hold the position without having to hold onto anything.
3. Shifting Weight – with with your feet about the same width as your hips, lean slowly toward one leg until it is bearing all your weight while lifting the other off the ground, hold for 30 seconds and the change legs.
4. Yoga and Pilates- Balance requires muscles that keep you straight while you stand, walk, or move in general. Yoga and Pilates use a series of moves that help you strengthen and stretch them, make sure you check the person you are working with, a good idea would be to use a certified instructor.
5. Heel-to-toe Walk – No, it’s not a sobriety test, it’s a way to help you with balance. walk slow and in a straight line, touch your heel to the opposites foots about 20 paces. stand close to a wall for support if you are unsteady.
6. Backwards leg raises- stand straight and lift your leg backwards. Hold a chair and raise the leg without bending your knee or pointing your toe. slightly bend your other leg and hold the position for 1 second. do it 10 to 15 times then change the leg.
7. Knee Curl- once again, hold the back of something sturdy like a chair or your home bar, bend the anchor leg slightly and lift your other leg straight back while you are doing that, bend the knee as if you are touching your heel to your rear. don’t move your hips, hold for a second then lower your foot. Repeat 10 to 15 times and then switch legs.
8. Toe Stand- some call it calf raises. hold the back of a chair (or wall) and stand with your feet about shoulder width apart. and stand on your tip toes for one second and then lower. Repeat 10-15 time and then rest in between sets
9. Squats- Stand with Feet a little wider than your hips with your toes pointed, bend at your knees and push your butt backwards as if you were trying to sit down. keep your weight in your heels and your arms either out in front of your or on your thighs. Raise back up and repeat 10 times. you can also use a chair to “sit” from the standing position if the other way is too hard.
10. Side Steps- (two step) step side to side to you move to a set location, and then return. do this 3 times (down, back, and down)
11. Plank- Lie on your stomach with your hands by your side, palms facing up. keep looking down and slowly lift your head and arms 1-2 inches off the floor. hold it for a few seconds and then lower gently. do sets of 10, and it will strengthen your back and spine. Also, do not look up because you may strain your neck.