Balance Exercise #5

TIPTOES
Stand with feet up to hip-width apart. Lift heels off the floor and put weight on the balls of your feet. Tighten your abdominal and maintain your balance while up on your toes, look to your right and back to the center, look left and back to the center. Move your head slowly. Find a point in front of you as a reference point and look at it whenever you return to center.
Keep your abdominal tight throughout the exercise to maintain stability at your core. To make this easier, stay flat-footed on the ground instead of rising to tiptoes. To challenge yourself, stand on an exercise mat or other soft surface or try closing your eyes. Repeat two or five times.

Balance Exercise #4

Single Leg Stance To The Back
Stand with feet straight and hip-width apart. Draw -in belly button and squeeze butt muscles. Balance on one leg and lift other directly beside it. Extend hip or lifted leg backward, keep knee straight, point toe, hold 5 seconds. Return to start then repeat to other side.

Balance Exercise #3

Side Leg Raise
Stand next to a sturdy surface like a chair.If you need to use your fingertips to balance, do so. Raise one leg off the floor to the side, and hold it 6 to 12 inches off the floor, then lower it. Do not bend forward at the waist (engage your core). Repeat 10 to 15 times per leg. Make this more difficult by removing your fingertips from the chair(if you are using it) and even more difficult by closing your eyes.

Balance Exercise #2

Single Leg Balance
Stand with your feet about shoulder width apart and place your hands on your hips.Draw your belly button. Lift one leg off the ground and right beside the balanced leg squeeze the buttocks of the balanced leg. Keep your hips level and hold for 5 to 20 seconds. Repeat with other leg. If this difficult, support yourself by gently holding on to a chair or wall.

Single Leg Hip Rotation
Stand with your feet about shoulder width apart, place your hands on hips. Draw your belly button in and contract your buttocks, maintain this throughout the exercise. Lift one leg off the ground and right beside the balanced leg. Keep hips level and rotate at the hips to the side opposite of the balanced leg and hold for 2 second. Return back to start and repeat with one leg.

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.