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Exercise Program

Balance Exercises


Balance Single Leg Balance   

Stand with your feet together and your arms relaxed at your sides. Lift your right foot off the ground and balance on the left foot. Hold for 10 seconds, then repeat with the other leg.

Tips:   

Breathe in through the nose and out through the mouth. If you cannot balance on your own, hold onto a stable object nearby with a finger, a hand, or two hands. For a more challenging exercise, try adding ankle weights.

Clock Reach     

Hold on to a sturdy chair with your left hand. Visualize a clock with 12 above your head and 6 towards your feet. Stand on your left leg and bring your right arm to 12 o'clock. Then reach to 3 and 6 o'clock. Repeat with the other side, reaching to 9 and 6 o’clock with the left hand while standing on the opposite leg.

Tips:  

For a more challenging exercise, try holding onto the chair with one finger or try without the chair. Challenge yourself with ankle weights.

388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com


Page 2

Heel-To-Toe Stance

   

Begin with feet together and hands at sides. Step with the left foot forward so the left heel meets the right foot’s toes. Maintain this position for 10 seconds. Alternate putting the other foot in front.

Tips: 

For a greater challenge, try closing your eyes or standing on a pillow.

Single Limb with Arm      

Hold on to a chair with your right hand for support if needed. Stand with your feet together and arms at sides. Raise your left arm overhead. Then raise your left leg off the floor. Hold for 10 seconds. Then repeat for the right side.

Tips: 

Add some challenge by using ankle weights.

388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com


Page 3

Knee Marching    

Stand with your arms at your sides, and your feet shoulder-width apart. Raise one knee up as high as you can without losing your balance. Lower, then raise the other knee. Repeat 20 times.

Tips: 

Challenge yourself by adding ankle weights.

Body Circles

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Stand with your feet shoulder-width apart and your arms relaxed at your sides. Keep your upper body straight and slowly sway in a circle by tipping your body forwards, to the right, backwards, to the left, and forwards again in a continuous circular motion. Continue for 1 minute.

Tips: 

To challenge yourself, stand with your feet side by side.

388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com


EXERCISE - Balance Exercises