Exercises to Improve Balance

​Many times people feel that their ability to balance is like having good dance moves, you’ve either got it or you don’t. The good news is that’s not exactly true! 

There are several things that could be keeping you from maintaining optimal balance including injury, aging, or musculoskeletal issues. Regardless of your circumstance, there are ways to improve your balance.

Balance Exercises for Seniors

As we begin to age, it’s important that we remain as active as possible, and if you’re still working with a packed schedule, these exercises will fit into your day without much effort. These balance exercises can be done nearly anywhere at any time. 

  1. Stand on one foot for 30 seconds at a time
  2. Walk heal to toe
  3. Back leg raises (holding onto the back of a chair or the wall, lift your straight leg directly out behind you)
  4. Side leg raises (same as the back leg raises only lift your leg to the side)

While these may seem fairly simple, challenging yourself with these types of exercises go far in the way of improving your balance. These movements not only challenge you in the balance department, but you’re also strengthening your muscles through the repetitive movements. Stronger muscles makes it harder to take you down! As you begin to become stronger with improved balance, challenge yourself by only holding your support structure with one hand or doing the exercises for longer periods of time.

Exercises for People with Chiropractic Issues

If you’re experiencing balance problems due to chiropractic issues, first and foremost, a call to the chiropractor should be the first item on your check list. If you’ve already sought out chiropractic treatment, are looking to do a little more on your own and have received approval to do so, here are a few activities for you to try out:

  1.   Clock exercise: balancing on one leg with your back straight and head looking forward, picture a clock and move your arm from 12 to 9 to 3 etc. Try it on both sides.
  2.   Single leg deadlift, unweighted: standing on one leg with a slight bend in the knee, slowly hinge at the waist and try to touch the ground with your fingertips. Slowly make your way back to starting position. Don’t forget to do both sides!
  3.   Squats, unweighted: with feet shoulder width apart, chest up and face forward, sink down into a squatting position and hold for a moment. If you’d like to crank up the balance work, try a single leg squat.

Whether you need to improve your balance because of underlying musculoskeletal issues or because you’re getting up there in age, a chiropractor is absolutely one of the remedies you should be seeking. Chiropractors specialize in treating the entire body so if you’re a bit older and suffering from joint weakness that’s affecting your balance  or living with chronic pain, contact a Catalina Medical Center to get chiropractic treatment for your balance.