Improve Your Balance with Simple Exercises - Ask Doctor Jo
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- Опубликовано: 11 июл 2024
- Improve your balance with these simple and advanced balance exercises to get your ankles stronger and improve your overall balance and gait. Using the progression technique can ensure that you perform these safely without increased risk of another injury. See Doctor Jo’s blog post about Improving Your Balance at www.askdoctorjo.com/content/im...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More details about this video:
Weak ankles can cause poor balance among other things. These great balance exercises can help get your ankles and fine motor muscles stronger.
Start with progression by holding on with two hands. When that gets easy, go to one hand, then some fingers, and then eventually not hold on at all. The first exercise is putting your feet as close together as you can. This is called the Romberg stance. If that is easy, try closing your eyes. If that is easy, move your head from side to side, and up and down. Then combine them together with head movements and eyes closed.
The next balance exercise is called tandem stance. This is with one foot directly in front of the other like you are standing on a tight rope. Follow the same progression as above. Make sure to switch your feet. If all of these become easy, you can try standing on one foot and doing the same progression. For higher level exercises, you can try it with an uneven surface. Try standing on a pillow or a foam cushion and go through all the exercises above.
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DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional. 
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Warm up your muscles for 2-3 minutes (jogging in place, etc) , then stretch, and then strengthen!! The sessions don't really need to be very long 5-10 minutes depending on how fatigued your muscles get.
I am glad to hear the chest stretches are helping!! Have a great vacation!!
I think these balance excerise really work I have noticed a difference.
Thank you!! I’m gonna be learning how to skateboard this summer and I have weak ankle this will be great during the winter months
You're welcome!
That's also why I am here cuz balance is really important for skating
Did it work cuz I have weak ankles
@@puskaa591 yesss same
exact reason why i watched this. learning how to skatw
Yes! And try to make it harder as it gets easier for you, like move your arms around to throw you off balance!
Definitely! You can do those same balance exercises, but make the surface even smaller, like a pool noodle. Or even more unbalanced like a Bosu ball. Good luck!!
Thanks! I will!! Good luck!
Good luck!! I hope they help!!
You're welcome!! I'm glad it's helping!!
AskDoctorJo
Dear madam
I can't stand without any lean because my whole body is disbalancing due to head issue..
Good luck! Just make sure you are close to something to be able to grab onto just in case!!
On this first day of Winter, here are some simple exercises to improve your balance in preparation for all those icy sidewalks to come!
+AskDoctorJo You know, I remember almost falling stepping over an icy sidewalk leaving home for school and I remember I caught myself. I immediately thought of the exercises I was doing on a weekly basis using the exercise ball.
Good luck!! I hope these help!!
Not anymore, but I use too! I was a goalkeeper!
Many times balance comes from our ankles and hips. So I would definitely recommend these balance exercises, and strengthening your ankles and hips. I have several videos for those if you want to check them out! Good luck!
AskDoctorJo good i need that videos really
Yes!
I hope they help!
Probably nothing!! I actually have a really hard time with that one too. I think it is just the combination of balance and equilibrium, since you are bending and twisting. Honestly, I wouldn't worry too much about it if that is the only one you have difficulty with! Sounds like you are doing all the right things and living a very healthy lifestyle! Good luck!!
Great videos.Thank you and keep posting more.
I have been watching some of your videos for a while now, in March of last year, i was diagnosed with a disease called Machado Joseph Disease, this disease can effect your balancing, and can make walking even hard to do... but this balancing video has improved my balancing so much, i do these exercises twice a day, so i'd like to say thank you for your videos. you have given me sooo much hope, that i can accomplish anything that life throws at me!
You're welcome! I'm so glad they have helped.
what kind of doctor did you go to?
I am starting them today.
I hope they help me too!
Good luck!
I have Ataxia and my balance is not too great. So these exercises are really good. I always do these exercises when I go to the gym.
Good luck!
It depends, many times it is the ankles and hips. However, having a weak core and back will throw everything off!!
Yes my back is very weak, and tightness in my back feel like my skin is pulling me back
I love how you instruct. Your information is INVALUABLE!
Thanks!
This is actually a very simple but brilliant video!
Thank you, Dr Jo! This is very helpful.
You're welcome!
Dr. Jo this is wonderful!! thank you! I will be using this in my pilates classes. Always looking for balance exercises to incorporate into my routines
+d Kaye You're welcome, and thanks!
Informative and concise! Thank you for this video
Thanks, and you’re welcome!
As always, most useful advice. Many thanks. Be well and stay safe
You're welcome, and thanks.
Thank you ... looks practical and the progressions were very well explained. Thanks Dr Jo. 🙂
You're welcome, and thanks.
Im a surfer and I recently broke my ankle, thank you so much for this! its really helping my regain my ankle strength! :)
Thank you, Doctor Jo, these are great tips!
William Burke c
Love your demonstration for improving my balance!
Thanks!
I'm 23 but I had half of my cerebellum removed when I was 13. My balance basically allows me to walk unassisted, but not much else, so I'm going to try some at-home rehab to hopefully increase my balance somewhat so I can have more success with the pilates program I'm trying. I'm not sure how much it'll help since it's a neural thing vs just a physical issue, but it's worth a shot. Thank you for the simple video and progression :) Wish me luck!
+Kylee Yeatman You're welcome! Good luck!!
This one is soooo helpful. Thank you!
You’re welcome!
These are extremely helpful! Ty!
You're welcome!
Thanks, been doing these every day and I’m improving my balance daily.
You're welcome.
Thank you.🙏🏽
You're welcome.
Thanks, Dr Jo ❤
You're welcome.
Thank you so much!
You're welcome!
Thank you so much
You're welcome.
Thank you!!!
You're welcome!
This is awesome....more difficult than it would first seem! Thanks for the routine. 😄
You're welcome.
I’m also physical therapist n I m extremely impressed by ur work good job Dr jo
Thanks!
This is excellent advice, Doctor Jo. I cannot tell you how many times I have gone to a yoga class where the instructor has asked us to balance on one foot. As I wobbled from side to side, the only advice I have been given is “Keep going. You will get the hang of it.” with absolutely no regard for the possibility of my hurting my ankle. It is so important for coaches and instructors to put in warnings before having someone do an exercise. Thank you very much for caring about our health. I am looking forward to getting your worksheet.
You're welcome.
Great Thanks!!
You're welcome!
Thanks Dr Jo.
You're welcome!
I had a labrinthectomy done, and I'm glad I found your videos,thank you so much
You're welcome.
AWESOME!!THaNK YOU!!
Thanks, and you're welcome!
This will be great to regain strength in the ankle I broke almost three months ago. I was non- weight bearing for six weeks, then only 50% for another two weeks, and wore a surgical boot until a couple of weeks ago. I just finished six weeks of PT, but need to maintain an exercise regimen at home, and your videos are very helpful for that. Thanks for sharing your knowledge. You are an excellent instructor!
You're welcome! And thanks for sharing! Good luck with the rest of your recovery!
Youre awesome!! Thank you for this :)
Thanks, and you're welcome!
Thank you for this! I really have bad balance T-T like Im walking then I’ll fall suddenly. I hope this helps 🙌🏻
You're welcome!
Good ideas for beginners 👍
Thank you! I have problems walking so I’m trying to get better balance!
You're welcome!
Really, it is very useful vedio i am suffering from Injury and it is helping me.
These exercises are completely new to me. I searched for balance improvement and found this. Thank you.
You're welcome.
This is cool! Thank you. Will try it out in the am. I fool around with parkour and standing on or jumping on to handrails is challenging and a little intimidating.
You're welcome, and thanks!
So helpful! Just what I need after being NWB for 12 weeks!
Thanks. Good luck!
Thanks
You're welcome.
Hey dr jo its me again.
I now have summer vacation and to start experimenting with this stuff.
How would you combine this with the other feet/achilles stretching +strengthening? stretch first and then strengthen?
how long does each session take?
btw, Im doing the chest stretches now for 2weeks everyday..my shoulders and upperbody feel so much more relaxed.. thanks!
thanks
You're welcome.
Thank you for your valuable information and for sharing ✌ 🍀✨👍🏻👍🏻💖🙏
You're welcome, and thanks.
Thank you very Much I will learn your tutorial so I can do yoga and or dance I appreciate you and your video
You're welcome.
Awesome video
Tzahy Rapoport Thanks! Good luck!!
Good exercises.
Thanks.
Thanks cool video.
Dave JohnsonYou're welcome, and thanks! Good luck!
Very good exercises to add to the ones from PT. I am still working on the stability issue of torn ligaments in foot and ankle and have difficulty balancing. Where can I find the exercise ball techniques? thank you
Thanks for this, I'm trying to learn to skateboard and it seems im scared of breaking my knees or something (im heavy and my balance is bad) hopefully this works well!
You’re welcome.
Thanks for the information...Love from India..stay blessed..
You're welcome, and thanks! You too.
Thanks very much ❤️
You're welcome.
Thanks a lot
You're welcome!
Ive just did the standing close together stance eyes closed neck moving. I shake a little but I think with doing this everyday 1-2x 1min would get me far soon. Didnt expect I would shake haha... I hope it will strengthen my ankles and prevent ankle injuries in the future. Its fun, takes little time and can prevent lots of pain. Thanks dr jo, I will update 4-6 wks later!
Is the update coming soon?
Trying to learn to roller skate and have poor balance so I hope this will help 🙏
lov u doctr. u r v.great !!!!!
Thanks!
AWESOME
:-)
I’m a wrestle Recently just had my meniscus removed really helped me out on the mat I appreciate you💯
Glad it helped.
Are ballance probs all about the ankles or has it a great deal to do with one's core strength and back?
thanks babes. from this day forth...I will be doing this everyday
I appreciate it, Dr. Jo. I can feel the burn! Haha.
Thank you! I'm actually quite surprised how the difficulty increased much faster than I anticipated 😅
You're welcome!
Long live Doctor Jo! You’ve been a great help to me. I’ve asked you questions on a few occasions in some of your other videos and you are very thoughtful and timely in your responses. Thank you! Are these exercises appropriate for an ACL deficient knee that also had 80% of the posterior horn removed? I find these very difficult to do, just as walking without a cane is difficult, but somehow I know that my body wants/needs them. I’m 9 weeks out from surgery btw. Good fortune to you Dr. and happy holidays!
You're welcome! As long as you are cleared of all your precautions, they should be fine to try. Good luck and happy holidays to you too!
Nice
Thanks.
Interesting exercises for me, I have SCI C3/C4. I have a big problem with a balance when I try to walk. Thanks for an inspiration.
You're welcome! Good luck.
Thanks sister
You're welcome.
Beautiful! I have a client who currently has balance issues. Thank you!
You're welcome! I hope they help.
hi, me again
would you recommend doing this everyday?
Good video. Started with basic stuff, then more advanced. I subscribed. :-D
Thanks! Good luck!
thank you for informing your good exercise way. it looks very simple. but it is difficult for me. . .haha. i will try to do this and get a good balance body. thank you
+못난이 You're welcome! I hope they help.
Another avid follower here! Count me in Dr. Jo
Thanks!
THANK YOU. DR JO. i had stroke ..and the balance is off. this helps a LOT, THANK YOU!
You're welcome!
Just came across this video my legs are very weak and I fall all the time I'm gonna try this video do you have any good ones that I could do for a pinched nerve in my L1 with spurs in my L2 to my L5
9 years and we still watch this legend
😎
Do you recommend any ankle braces or ankle sleeves for any one who has super weak ankles?
Does this help get rid of off balance because I’ve had it for over a year and a half now and I’m fed up and nothing is getting rid of it I need a balance therapist but I don’t know where to find any where I’m located
It's really helpful for vertigo?
Thanks doctor jo
There is an event that is called "open doors" happening in my school where parents visit their kids and children, we plan activities as in dialogues, theatres, dances and singing etc... Every friday we have PE, so we can focus on strength, some of the exercises are balancing which I'll fail the most this has really helped me improve
And also in open doors we're going to sing the song "Love Story" (by indila) a girl is going to do the dance all by herself and i overheard my teacher say "someone is going to do ballet in the middle" and i want to be that person so I kept on watching ballet tutorials but i didn't have balance, thanks to you doctor Jo i improved balance in two categories: Physical Education and Ballet
You're welcome. Glad they helped.
Help full madam. Thank you
You're welcome.
Do you have any exercises for us Jiu Jitsu fighters?
I have some bilateral otolith hypofunction due to ototoxicity, is it normal that I can't do the tandem exercsise or the one leg exercises with my eyes closed?
I knew my balance was bad, but now I know it's terrible. Thanks, Dr. Jo.
You're welcome.
i havent had an injury or surgery or anything like that and these are still hard for me 😅 i have poor balance these are so useful tysm
You're welcome.
Very nice madam.🙏🙏
Thanks.