How To Improve Your Balance - Home Exercises For Balance And Stability
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- Опубликовано: 8 мар 2023
- The best home exercises to improve your balance and increase your stability! Dr Jared Beckstrand leads you through a simple progression of exercises to help increase your balance, train your muscles, and improve your proprioception (body awareness in space) to help make you safer and more functional. Also great exercises for sprained ankles and knee strains as well!
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➡️ JARED'S FAVORITE BALANCE PAD: amzn.to/3ZAdMMv
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Did you know that you can actually perform exercises to improve your balance?! Just like the right exercises can make weak muscles stronger, the right exercises can make weak balance more stable and more functional.
WHO NEEDS BALANCE EXERCISES?
There are many health conditions that require balance training. Maintaining good balance is crucial for people of all ages, but it becomes even more important as we age. Good balance helps to prevent falls and injuries, which can have serious consequences.
Persons who have experienced a neurological condition (stroke, MS, Parkinson's, etc) and those experiencing conditions affecting their inner ear are also susceptible to decreased balance.
But that's certainly not all! People with sprained ankles and knee injuries also greatly benefit from balance exercises to strengthen and improve the stability in these joints.
HOW DO WE BALANCE?
Before we dive into the exercises, it's important to understand the different components that contribute to our balance. There are three main systems that work together to maintain balance:
Visual system: Our eyes help us to see where we are in space and make adjustments to maintain our balance.
Vestibular system: This system is located in the inner ear and helps us to detect changes in our head position and movement.
Somatosensory system: This system includes our muscles, joints, and nerves and provides information to the brain about the position and movement of our body in space.
Performing exercises with each of these systems minimized or eliminated is the key to an efficient balance program... and that's exactly what you'll learn in this video!
Due to the progressive nature of the exercises in this video, as you follow along once you reach the threshold of your abilities and are no longer to progress any further, that's the exercise you should start with and train. Your goal should be to progress up to the "higher level" exercise when your ability allows.
SAFETY FIRST!
Please perform these exercises in a manner and location where your safety is ensured! At the kitchen counter, at the kitchen table, or around sturdy furniture is always my recommendation. Please stay somewhere where you are as safe as possible!
BEST EXERCISES TO IMPROVE YOUR BALANCE
Introduction
Narrow Support
Tandem Support
Single Leg Support
Compliant Surface
Star Reaches
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Did you follow along with the video? Which exercise was your "stopping point" or the one that is most difficult for you? Leave me a comment below and let me know! Also if you're interested in strengthening your ankles and improving your stability I highly recommend you watch this video (hope it helps!): ruclips.net/video/ZYosnA-1_W0/видео.html
Toe-to-heel, eyes closed, turning my head has me teetering 😄!
The 2nd one! Now what?
Do I hold on to the wall until I no longer have to use the wall? Also how is the weight distributed on each foot?
Thanks
As soon as I hit tandem I was wobbling like a newborn calf. I have broken both ankles and they are very weak and arthritic. Hopefully 🤞 with time and perseverance we will get them stronger
I kept falling trying to do this...
In the exercise where the leg is moved in different directions whilst standing on one foot when can we put our moving foot down? After one rep or only after all 10?
i think balance is on of the most important axis of the body condition, it could be really interesting to actually make kids work their balance at school, it can really prevent injury and make life so much easier after
I’m 17 and I think i might have a problem because all the exercises were hard for me I kept losing my so I try again I’ll definitely be doing these exercises more frequently
Same lmaoo. I'm 19 and my balance is absolutely shocking. Although I did completely dislocate my leg in football
Does depend on height quite a bit I‘m 6‘4 and never had good balance and my 5‘7 friend does this on a warm up
Update?
@@jungili3071does it? Cuz I’m 5’3” (20) and my balance is… non-existent.
Might have dyspraxia
Just a short note to thank you. I had severe knee pain after moving to a new house and carrying boxes up and down the stairs. For six months nobody could figure it out. I am not that old and never had knee problems. I watched your video and started doing those simple exercises. After a week, my pain is gone by 70 to 80 percent.MANY THANKS. 🙏🙏🙏
Wonderful to hear! You are welcome!
@@toneandtighten Hello doctor, I'm actually having a doubts that is I want to loss some weight so can I do this balance workout after or before my workout ? And the next doubt is in which time I can do this morning or evening or night ? Doctor I hope you will answer my questions I'm very insecure of my body so , I need to loss some weight but I'm not able to do those workouts cuz I don't have enough balance ! 💜💜 Plzz Doctor answer my questions ! 💜
@@BANGTAN_is_Perfection cringe.
ONCE AGAIN YOUR RIGHT ON TIME- JUST HAD SURGERY AND AM HAVING TROUBLE WITH BALANCE. I HAVE BEEN WITH YOU SINCE YOUR VERY BEGINNING!!!!!
You're awesome, Michele!! Thank you so much for your support and kind comments! I'm thrilled to be able to help you and hope you continue to find success in your journey!
Thanks for putting this out. I was looking for something to show my siblings what dad is working on in physical therapy.
I really fell in love with this channel. You can tell you genuinely want to help people and you’re so knowledgeable❤
Thank you so much!! I really appreciate your kind comment!
Great, these are some of the exercises my therapist had me do after benign tumor brain surgery, and a few I had not seen before. I will keep this as a reference as my therapy is still ongoing. Thank you for posting
You are welcome! I hope you find them effective!
Thank you for this. Recently started Muay Thai and I have a co ordination disability so this is very helpful
thanks! started to struggle with my MS but hate gym.....I used to go out with my dog in September.but not anymore....I wanna exercise at home!!!!!!!
Dr thank you for making this video! You delivered!
My pleasure!
Wow, the progressions were challenging. Had to hold to a chair with the 3rd exercise and so forth! Will include in my morning routine! Thank you universe for letting me discover your videos on knee pain and balance!
I hope you find these helpful!
Did you improve?
Thanks for this. I’m always tripping and falling over the dumbest little things. Hoping to help that.
I’m a new subscriber and find these tutorials perfect. They hit subjects that nobody else covers.. thanks
Thank you so much, GD R! I'm thrilled you've subscribed to my channel and hope these things help you! Thanks for commenting!
Agree!
Wow my balance is terrible! I'm 63 and had both knees replaced in 2017 and clearly I let things go terribly. Thanks for this, I need to do this daily. I recently started doing an exercise program using a VR headset and I found that anything involving balance when I can't see my feet is a no go!
Oh I'm so glad you found this, BeckyA59! Sounds like this is perfect for you and your situation! I hope it helps you; you'll have to keep me posted on your progress. Thanks so much for commenting! 🙏🏼
Just incredible & so much harder than expected! Cannot wait to see some progression 😊 thank you !
You're so welcome!
Will be incorporating this into my daily routine. At 57 I’m noticing a sharp decline in my balance already, and I’m pretty active. My father is 86 and has almost no balance left. Don’t want to get to that point! Thanks.
Is so important, Sbergen! Fortunately it can be trained, strengthened, and improved; I hope these help you! Good luck!
Same here (57) and my mom is 89. I can get her to try the very basic balance at the start of the video.
You've been doing this for a month. How's your balance?
Did a few days stretching exercises for the soles of the feet and hips (Livinleggings, Dr. Kristie Ennis) this helped improve my balance no end when trying these balance exercises.
Thank you Doctor 😊🙏
You're very welcome, Seeragam Pugazh! I hope they help you! Thanks for commenting.
Hey, I love your energy! I was looking for exercices to "ground" oneself, as part of body/mental well-being program, I really enjoyed the video, thanks for.the exercices 🙏
Absolutely!!
Thanks for this video. Well done.
My pleasure!
Exercise 3 is a little bit hard, and I mistook it as such exercise that I turn my head to the right and left while holding that position in Exercise 3, which increased the difficulty to a higher degree, and foutunately, I realized that is was my misunderstanding that made me feel this way, and had more confidence to achieveing Exercise. All in all, I do feel a better balance after doing Exercise 3 several times! Thanks, Tone and Tighten coach!
You're very welcome, Tseng Alex! I hope they help you! Thanks for telling me your experience and for commenting.
This is great, thank you!
You're very welcome!
Thank you for this
My pleasure!
These are amazing!! Thank you! If I do these every day how quickly have you seen someone progress? I’m 48 and need these for balance for my martial arts. I’m in decent shape but my balance is bad. I loose balance once we go tandem heel to toe eyes closed (my current level - my arms go out for this one).
Using these techniques to improve my balance while skateboarding
Thank you.. Soon 18 lakh Subscribers. May God bless you 🙏🙏🙏
Thank you so much, Shanker Kumar Singh! I hope these things help you, and thanks for commenting and for your support!
helped me do the Hopak dance :)
Blessings 🙏🏼 thank u I look forward to doing this after work today
You are so welcome!
Is it improve your balance brooo😊
Thank u 🙏🙏🙏🤗😍
You're welcome 😊
Fall over with eyes closed.
😂 ha
I trained these when static stretching post workouts, I do the single leg standing with eyes closed-once I visualize my feet- my balance gets better. But it’s great to be able to stand on 1 foot without the help of your eyes. Next level balance.
Thanks for sharing!
a little question, how do these exercises assist in training/"strengthening" balance? Is it akin to physical training, like calisthenics or generalized physical exercise, strengthening our bodies to resist falling. Or is it more neurological, ie, getting our brains used to the sensation of not being stabilized (thus potentially increasing the threshold for loss of balance)? Or is it a combination of both?
I'm only really making this comment as I don't understand how these exercises could potentially improve balance, but rather seem like tests of balance to me. I'm curious about the mechanics of these exercises.
I think.....If you can do these easily it means your nerves know how to balance your body under some circumstances btw I'm 18 and it is little tough for me so i will definitely gonna add this in my workout 😅
Amazing, I am struggling with both ankle and knee injuries and my main issue is stability… Thanks a ton for these exercises, helps a lot 🙏🏻😊
You bet! Glad they are helping!
I have cerebellar ataxia (Like Parkinson's) and will start doing this daily. Thanks
just discovered you. im getting back into the gym after a major chest surgery. i think you're gonna be my go to guy!
Awesome! Thanks so much!
@@toneandtighten ofc!
very nice exercises!
Glad you like them!
I've always had poor balance. I'm 33 years old, and when I was 3yrs old, I had a brain tumor surgery. Later I goto surgery on both of my ears. The brain tumor was on the cerebellum area, which I think controls the balance, but I also heard the ears have some control of that too.. I always had blame my medical condition for my poor balance. I can walk like a normal person, if you see me walking, at one point you can tell it's a little off/different, I can't do a tandem walk or stand still on one foot(with my right foot there's times I can do 30 secs or more idk but I'm able to stay still, not all the times though. Standing on my left foot only, that's a challenge and can't really stay still most of the time. Well at age 33 Im decided to do somet5ablut this and dedicate time to make it better. One question I have is doing the exercises on this video bear foot, no shoes, is it better than having shoes on? I know it's harder but what do you think. Also, any other suggestions, please. Its been one of my main insecurities all my life, will do anything to improve this. I just always had the idea that it was a condition due to my brain tumor and it's just how I was. Thanks.
I'm working on another video (much older, posture) and I'm having a hard time with the wall angel. I can barely get my head and butt to touch at the same time but I'm unable to get my hands far enough to touch the wall. Am I doing it correctly? Do I do something different?
I am new here, and very excited in your video . I am sure it will help me . I am 23 and I am diagnosed HSP . The 1st easy step too trouble me...any way i will try. Thank you so much for this video.
Best of luck!
Hello dr, I was told by two chiro, that I have a nerf pinch in my neck , my neck arm hurt a lot and my arm is numb all the way to my fingers. And they can’t help me. After six months I wish you can help me. I saw your UTube talking about neck. Should I try those exercises. Hope you take the time to give me an answer. Thank you I will continu to follow you. ❤
I don't know if this make sense or not but i cant able to balance on bicycle and scooty even lots of trying and practicing hope this will help me to some extent 🙂
How long would it take to see noticeable improvement with these exercises?
Hello maam. I have a dizziness 10 months now and I want to went away. I saw your vidoes and will help me a lot .. I will do your treatment for vertigo. And wish I can manage may symptoms. Thank you for your sharing this videos I hope I can be good now. I exercise everyday starting tomorrow. Thank you...
You are welcome! I hope you feel better soon!
Thanks man, I recently found out while trying to do pistol squats that I have really bad balance, I will put this as a daily thing to do every day.
Its very hard when I practice then I can😊😊😊
Thank you so much for this! My balance has always been awful because of my autism, but i'll be working to improve it!!
You are welcome! I hope it helps!
How often should I practice? Every day, 3x/wk, etc.
I've been doing pilates every day for the last 8 months and have struggled with improving my balance, I'm over 6ft and the exercises require a lot it (especially the chair exercises). I have a strong core so its not an issue w/that, but I cant seem to improve. Are there underlying conditions that might be affecting balance? like blood pressure or ear/brain structures? I'm looking forward to trying these out so I can advance...
Hi Patrick! There are three systems responsible for your balance - your inner ear (tells your brain if your body is moving or not and where it is in space), your vision (your eyes telling your brain what position it's in), and the sensation coming up through your feet (somatosensory system). If any of these are affected it can result in decreased balance; that's why the exercises in this video are so useful - they address all three. Good luck!
Do you have any balance exercises for very stiff thigh? I have multiple sclerosis and my thighs are so stiff that i cant hardly bend them backwards to 90 degrees (actually mission impossible). How could i improve that? Thank you in advance.
As i heart it's impossible to learn balancing or any gymnastic moves after 12 years of your age?
I already can't do these. Will holding on force new balance?
I fell over on the first 1 😅
Very helpful. Also I have this strange thing. I can't straighten either of my legs as a teenager. I can almost get there ,but they won't quite go. It's not that it hurts they just won't fully straighten. Any suggestions?
If you're able, I would go to your primary care doctor for that, and then they can refer you to someone. That's what I would do if my teenager was having that issue.
Thank you for this. Is it best to wear footwear? I alternate standing on one leg when brushing my teeth, but I’m barefoot.
As a person who loves pillows, the way he standed on the pillow with his shoes on just scared me.
👌🏻👌🏻👌🏻
If you do the head turn how many reps? Thanks for this video it’s amazing.
Would stiff toes affect your balance?
Omg, I can’t bring my feet together because my knees prevent it. Any advise please?
Dr i have osteoarthritis i need to put my hands on a suport otherwise i fall down
And how does this "improve" balance? Is it like muscle memory in that you actually build new muscles that enable you to balance? Or is it just practice makes perfect?
Great question, Patrick! You improve the muscle strength responsible for your balance, but there's a neurological component to it as well. You can train and improve "proprioception" - the neural signals responsible for balance in your body! As this system gets stronger and more efficient your balance improves! Hope it helps you! 🙏🏼
@@toneandtighten Well thank you for your answer. I appreciate that along with your segments.
@@toneandtighten - What a great answer! It complements very well the video and really motivates me to work more enthusiastically on my balance. Thank you!
If part of my issue is bilateral neuropathy in both feet, which developed after my second back surgery, and first fusion, can these still help? My middle three toes are numb and start there and form a triangle to the middle center of my foot and everything in th side the triangle is numb. I’ve had some very serious falls. I’m 62, but at this rate, I won’t die of natural causes Stan advanced age, but from a fall.
I will do these exercises for the next 6 months and when the 6 months are up will come back and tell you if it worked
Best of luck!
I got to tandem support, then eyes closed, can't do it for 1 sec let alone 30! Start falling over. 63 scary.
I can't even stand in the tandem position for more than about 5 seconds
Ouch Yeah that ankle sprain got me good :’(
Sorry to hear that! I hope you feel better soon!
💖❤️💖❤️🙏❤️💖❤️💖
Could not enve get past the 2nd exercise without losing g my balance
Most elderly people have problems getting up off the floor. As a child you spend a lot of time on the floor, adults do not.
Doing yoga / stretching exercises on the floor can improve balance, mobility, flexibility and the ability to get up and down..
Just getting up and down to the floor in a controlled manner is difficult for many older adults.
Play with your children on the floor. Bend over, get down and pull weeds in your garden. Play with a pet on the floor.
The more effort you make to work on balance and flexibility will pay dividends as you age.
I'm suffering alot imbalance core me I'm try and tell you
I think my problem is not my balance per se. I think it's more my being flat footed that's making it difficult for me to balance.
Maybe give this video a try: ruclips.net/video/MHqMLLjmDPI/видео.html
24th, 9 March 2023
video would be a lot better without the music droning in the background. No need for music when someone is talking.
I've a big problem
I suffer from clubbed feet, wanna ride bikes and this will help me a lot
Thanks for all your great content. Please be more sensitive to older folks who watch and use advancing age rather than old age. That can be very offensive.
Sector 9 skateboard
Sheesh! Hope the cops don't administer a sobriety test to me anytime soon. I can't stand heel to toe without wobbling, and I'm stone, cold so er. So I know my starting point.
Shoes off
For some reason i have a harder time in the tandom position... even more so than the 1 leg
Stand on a skateboard and do these techniques
Start on a rug
"Old age"?? Poor description.
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