3 Balance Exercises to Keep You on Your Feet

When you are young, you can walk confidently just about anywhere without much thought. As you get older, just taking a quick glance sideways a store window can make you wobble – and fall. Here are some moves that will keep you steadier on your feet.

Hip Stretch:

While sitting straight up on a chair, put the right ankle over the left knee. Let the right knee fall downward, but keep the ankle in place. Feel the stretch in the hip. You may push down gently with hand to feel the stretch further.

Hold for 10 to 15 seconds while counting out loud. Repeat with the other leg.

Repeat all 4 – 6 times

Do 1 – 2 sessions per day

 

 

 

 

Calf Stretch:

While holding on to a stable surface, place one bent leg forward and have the other leg behind and straight. Lean forward while keeping the heel flat.

Hold for 10-15 seconds while counting out loud. Repeat with the other leg.

Repeat all 4 – 6 times

Do 1 – 2 sessions per day

 

 

 

Back Leg Kick:

While holding on to a stable surface, swing the leg back as far as possible. Return the leg to center. Repeat with the other leg.

Repeat all 4 – 6 times.

Do 1 – 2 sessions per day.

 

 

 

 

Safety Note:

If needed, you can hold a railing or counter for support. If you use a cane for general walking assistance, hold it in the hand you usually use to hold it throughout the exercise, regardless of which foot you’re tapping. If you’re using a cane while recovering from an injury or for a condition that affects your gait, such as arthritis, hold the cane on the side opposite to the injury or painful extremity.

1 Comments

  1. Toni Swick on March 6, 2022 at 8:49 am

    Thanks, I still run and exercise every day, and also teach matter of balance classes every day. These exercises are so necessary for continued bone strength. I am 81 and staying healthy.

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