While many individuals are focused on improving mobility, strength, and power – balance is an area of rehabilitation that we tend to work less on. Working on balance is important because it helps to engage one of the most important body parts – our feet! Our feet provide a stable base for our knees, hips and low back. When they aren’t healthy due to ill-fitting shoes or de-conditioned feet or ankle muscles, added stress and load will be placed on the structures and joints above the ankle.
Try these single leg balance exercises in your bare feet and look straight ahead while keeping your shoulders and hips level.
1) Single Leg Balance with Knee Raises (try 8 to 10 repetitions on both legs)
2) Single Leg Balance with Leg Swings (try to 8 to 10 repetitions on both legs)
3) Single Leg Balance with 4 Way Toe Tap (try 3-4 cycles with both legs)
4) Single Leg Balance with with Arm Punches using a dumbbell (aim for 2-3 cycles)
5) Single Leg Balance with Airplane (aim for 5-7 second holds with both legs)
*keep your back straight by hinging through the hips
*reach arms out to the side to form a “T” shape
If you have any questions or concerns, do not hesitate to come in for a consultation to speak with our excellent practitioners at Lawrence Park Health.