For individuals with disabilities and those who struggle with balance issues, physiotherapy can assist in improving balance through exercises and unique exercise plans.
Improving balance is essential for maintaining stability and preventing falls, especially as we age.
Here are three exercises that can help to enhance balance:
Single-leg Stand:
- Stand on one leg while keeping the other foot slightly lifted off the ground.
- Hold onto a stable surface if needed for support.
- Aim for 30 seconds to 1 minute on each leg, gradually increasing the duration.
Heel-to-Toe Walk:
- Position one foot in front of the other so that the heel of the front foot touches the toes of the back foot.
- Take small steps, keeping the heel of the front foot touching the toes of the back foot.
- Walk in a straight line for about 10-15 steps, then switch the position of your feet.
- Consider completing this exercise next to a wall if you’re unsteady on your feet.
Clock Hands:
- Grab something easy to hold like a dumbbell or a household item the size of a large pot.
- Stand straight and hold your item straight out in front of you at 90 degrees.
- Now imagine you’re at the centre of a large clock with 12 in front and 6 behind.
- Lift your right leg up and find your balance
- Holding your object in your left hand, point your arm to where number 3 would be on your imaginary clock, then try number 6 and then back to number 3.
- Do this while keeping your eyes straight ahead throughout.
- Switch sides and repeat.
Physiotherapy is a powerful tool in improving balance and stability, allowing individuals to regain confidence in their movements and reduce the risk of falls.
To learn more about physiotherapy services at HenderCare, click here.
Please consult a GP or health professional before undertaking any new physical exercise to see if it’s right for you.