Balance exercise #1

Having good balance means being able to control and maintain your body's position, wheter you are moving or remaining still. An intact sense of balance helps you( walk without staggering, get up from chair without falling, climb stairs without tripping.) Performing these balance exercises daily will keep you independent and prevent falls. You can start out with simple balance activities and increase the difficulty as your balance improves.

"ALL FOURS" balance exercise
Get on all fours, with your knees and also your hands 12-18 inches apart. Pull your stomach muscles in tight. Keep your shoulders pinched back and your back flat. Keep your chin "in" and your head "straight". Now lift each arm by itself and hold for 3-10 seconds. Return arms to floor.Now lift each leg by itself, no more than 6" off the floor. Hold for 3-10seconds.
Finally, lift the opposite arm and leg together no more than 1" and hold for 3-10 seconds. Reach only if you feel steady. Repeat on opposite side.

EXERCISE YOU CAN DO IN YOUR WORK #9

Chin Tuck
Sit up straight in a chair.Sit to the front,not against the back of the chair.Sitting up will help you to strengthen the muscles you need for good posture.Performing this exercise is simple.Using either hand.Put your finger tips against your chin and gently push your head straight back,it's almost as though you are trying to make a double chin.Relax the chin back forward to a neutral position.Repeat for 8-12 times.You can use this exercise throughout the day to maintain good posture.



Neck Flexion
You can do it standing or sitting.The position isn't important, as long as you comfortable and relaxed. Begin the exercise by bending your head forward, allowing your chin to drop towards your chest. Stretch until it feels tight, hold for 5-10 seconds,then gently raise your head back up. Do this 10 times and feel free to repeat through the day.

exercise you can do in your work #8

Side neck stretch
To stretch the muscles along the side of your neck, face forward and look straight ahead. Tilt your head toward one side, gently pushing your ear toward your shoulder. Hold for 15 seconds. Lift your head into a normal, upright position.
Relax, and repeat three times on each side

Head Rotation
Turn your head slowly round to one side until it cannot easily go any further. Once you have done five to one side do the other. Do not go from one side to the other in the individual movements or roll your neck about.Hold your neck at the end of the movement for a few seconds as this is the most valuable part of the movement to maintain or increase your movement.

EXERCISE YOU CAN DO IN YOUR WORK #7

STATIC HAMSTRING CONTRACTION Begin this hamstring strengthening exercise in sitting with your knee bent to about 45 degrees. Press your heel into the floor tightening the back of your thigh (hamstrings). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

HIP EXTENSION

Begin this hamstring strengthening exercise standing at a bench or chair for balance. Keeping your back and knee straight, slowly take your leg backwards tightening the back of your thigh (hamstrings). Then slowly return the leg back to the starting position. Perform 3 sets of 10 repetitions as far as possible provided it is pain-free.

EXERCISE YOU CAN DO IN YOUR WORK #6

Chair Leg Extension (Strengthened Quadriceps muscles or Thighs)
Press your tailbone firmly against the back of the chair. If the chair is adjustable, move the height so your thighs are parallel to the ground. Lightly grasp the armrests or the edges of the seat pad. Keeping your back straight and looking straight ahead, slowly extend your right leg with your foot flexed toward your shin. At the top of the movement, your leg should be fully extended, but don't forcefully lock out your knee. Slowly return

to the starting position. Do 10 repetitions, then repeat with your left leg (3 times a day).

Hip Adductor Strengthening
Sitting with the knees touching and feet slightly apart. Push the knees together tightly. Hold for a count of 5 then relax. Repeat as tolerated.