Improve your balance with these simple steps:

Balance isn’t only about your ability to walk on a beam or stand on one-leg. It is about your postural stability, your ability to get up from off the ground and possibly avoid a fall if you trip on something. At Strong Encore, we care about balance because it translates to your safety, your confidence and your independence.

3 Dimensional Breathing:

• Sit in upright in chair

• 1 hand on chest and 1 hand on belly

• Inhale- breath slowly and fully into both hands without straining, exhale breath slowly and completely out 

• Repeat 3-5 times 

• Do the same with hands on ribs

• Repeat 3-5 times

• Then repeat trying to breathe into the whole torso in all directions 

• Repeat 3-5 times

  Chin Nod/Eyes Down:

  -Think space between head and neck

  -Inhale, nod chin slightly toward the chest

  -Exhale, keep the nod and move eyes to look down toward chin

  -Hold for a count of 10

  -Relax and Repeat - 2 more times

  -Through the exercise keep the muscles in the front of the neck relaxed

  Lower Leg and Foot Release:

  -Use the firm ball to release the calf and foot

  -Treat 3 spots of calf and foot

  -In each spot- hold a breath for 30 seconds

  -Repeat on second side

Activate Foot/Ankle & Lower Leg with resistance band:

-Sitting in a chair

-Point and Flex

-Toes out/ Toes in

- Circle foot in both directions

- Repeat on other side

Wall Plank - Pick up 1 foot in Hip Hinge

-Hands on the wall

-Push up/plank position

-Lift 1 leg up in hip hinge with bent knee

-3-5 reps on each leg, 3 sets

Split Stance with Hip Hinge:

-Use a chair or wall for support if needed

-Align torso & head

-Hip Hinge

-Step back (split stance)

-Repeat 5 reps  -3 sets on each side

Joint Mobility: You can start seated or standing (with a support close by, incase you need it) 

Ankle- Flex, Extend and Rotate

Hip- Slides, Steps, Circles

Rotation: You can do these seated or standing (with a support close by, incase you need it) 

Reaches-

-Back, Back

-Forward, Forward

-Rotating Punches

Sensory:

-Sit or Stand with or without support 

Stagger Stance:

-Eyes follow finger

-Do not turn head

Repeat with other leg in front

*Challenge: stand on one leg or an unstable surface

Strength:

Chair stands- 30 seconds

Variations:

-Hands help

-No hands

-Hands over head

*Challenge- slow down sitting back down

Power:

Foot Stomps

-Sit or Stand with or without support 

-Stomp foot in all directions with variations on speed and force

Static Balance:

Narrow Stance- Forward Reach

-Sit or stand with or without support

-Stand with feet together reach forward as far as you can 

-Repeat 10-15 times

Dynamic Balance:

Rotating Rocking Feet:

-Sit or stand with or without support 

-Rotate from side to side with torso shifting weight from foot to foot

-10-15 times

Gait Enhancement:

-Stand facing a table or a wall

-Step out wide to the side and step together

-Go one way 5 steps and then the other way 5 steps