I like your training. Practicing the exercises surely will find good results. Balancing is my main criteria but only practice makes perfect! Thanks, Doctor!
Thanks for stopping by and commenting on my video! If you'd like more balance videos, I have a playlist of videos here!: ruclips.net/p/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy
I like how kind and soothing your voice and intonation is. I also like how you show the exercises with the scientific reasons and with different levels of difficulty. Thank you!
Great to find this and very helpful. I am in my 70s - fairly fit, but the loss of balance as we age is really noticeable (as is the shuffling.) Thank you Dr Ben. One thing I would like is how long to do the exercise, or number of repetitions. High knee march for 2 minutes? Should we do these every day (I think so.) Is it better to do them barefoot? Appreciate it from a global user in Thailand.
So glad this was helpful!! Generally, for the exercises in this video, 15-20 repetitions per set is a good place to start for most people, as it focuses not only on improving balance ability, but also balance stamina, especially as the muscles begin to fatigue. As you mentioned, with appropriate safety precautions taken to prevent a fall or loss of balance, these can also be performed from a time-based perspective, generally 30 seconds to a minute. These can also be performed as a "circuit" of balance exercises, flowing from one exercise to the next, spending 30 seconds on each exercise, as is appropriate for someone's individual balance ability and still being able to maintain their safety throughout. Balance exercises work best when performed every day, or at least every other day, in order to maintain and hopefully improve the motor patterns that are being trained with these exercises. In regards to your last question, it depends on each person's balance ability, as well as their individual needs. I always evaluate people's needs for their daily lives and activities: for instance, if someone loves to go hiking, it would make sense for someone to perform these exercises in the shoes/sneakers/boots that they use to go hiking. If someone is experiencing balance difficulties at home where they are barefoot, then it would be more of a benefit to try these exercises barefoot, as long as they can maintain their safety. Sneakers do provide more support compared to being barefoot. Going barefoot generally makes each exercise more difficult, so that would be a way to progress the exercises. As each individual is different, it's always helpful and recommended to be evaluated by a qualified, licensed medical professional before beginning any exercise program. Hope this helps!!
@@DrBenPT Great, and very clear - thanks again. I have also now seen your balance video 3, so I have taken a selection of tasks from each - I'll see what the impact is after a month. It is people like you, making the effort to share expertise, that makes the internet worthwhile!
I find these balance exercises and tutorials very helpful! However as someone who does struggle to maintain balance based on the fact that I have naturally outward turned feet referred to as duck foot syndrome. I was wondering if you have a physical therapy or strengthening routine to correct or reverse this issue?
I'm so glad you've found these videos helpful! That's a great question, but it would depend on where the torsion has occurred that has now resulted in outward turned feet (a few possibilities could be that the femur is twisted, or the tibia, or it could be the position of the hip joints themselves). If the bone itself has twisted, (which usually happens when we're still growing as toddlers and adolescents), the focus would be to assess which muscles and joints are possibly making it even harder to balance (due to weakness or stiffness). However, if the outward turned feet are due to muscle and/or joint stiffness, then those things can be worked on. I hope that helps!
Very helpful. How to use a cane or walking stick correctly. How to prevent lower back pain or to get rid of back pain. How to relieve sciatica pain. Thanks. Joyce
it would be helpful to give a time plan on how many, and which exercises and the amount of time allocated a day these exercises should be built into a daily plan
Thanks for stopping by and leaving some feedback! In my practice, I actually don't give out a default number of sets and reps to everyone, because each person is unique, and each person fatigues at a different moment in time. Some ways I work to find out each person's threshold is to set a timer to perform each exercise for 30 seconds and then ask patients how they feel afterwards. If, after one set of performing all of the exercises for 30 seconds makes someone feel exhausted, I will adjust accordingly by decreasing the amount of time. If the person has no trouble, I'll increase the time. Similarly, with sets and reps, I'll start low, maybe with 2 sets of 8 repetitions. If it's not fatiguing, I'll add in another set, or increase the number of repetitions in the set, and look to see when someone starts to fatigue or compensate with other muscles. So, at the end of the day, it's my belief that it's dependent on each person. Additionally, I look to see what the response is over the next day or so due to delayed onset muscle soreness (DOMS) - if someone is so sore they can barely move, then we know they did too much. I hope that helps!
Dr Ben I can tap my toe on right foot but left causes me to lose balance even though my right leg is stronger thinking it would hold me without shaking. Are leg squats needed for my left leg? Thank you for your channel
This is a great question! It's not uncommon to see the stronger leg have MORE difficulty with balance. As I mentioned in my first balance video (ruclips.net/video/MxFEVSoHSS0/видео.html), there are multiple factors that determine balance stability. When tapping the toes of the left foot, the right leg is the one that is stabilizing, so, it needs to respond to changes in center of gravity. Another reason for the seemingly stronger leg to have more difficulty with balance could be muscle strength imbalances. For instance, the quadriceps may be stronger on the right, but it could be that the hip muscles are weaker on the right. Hope that helps to provide some insight!
My lower back really the tightening when I do those heels to toe pratice. My walking gait has been affected. I can only walk when my glutes are squeezed
I had a hip replacement June 2019 I also have type two diabetes feet and ankles swells a lot balance is off walking up a hill and stairs very difficult what type of exercise that will help me thank you.
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شكرا thank you
You're very welcome!
Please keep them coming
The next one will be coming out soon! :) Thanks for supporting my channel!
Wonderful balance exercises, thank you!
You're very welcome! I'm glad you found this to be helpful!! Thanks for stopping by!
Hello Doctor,
Ive done the balance exercise feeling comfortable.
Thanks a lot
I like your training. Practicing the exercises surely will find good results. Balancing is my main criteria but only practice makes perfect! Thanks, Doctor!
Thanks for stopping by, I'm so glad you found this video helpful! Best wishes to you!
Dr. Ben, saw your 1st video on balance..
now this one. I'm now one of your biggest fan's. A video for lower back pain would be nice too.
Thank you!
thank you so much! I'm actually going to have more time come September, so I hope to have more videos up soon!
Hi Dr Ben. I found your balancing exercises useful but very challenging as I have trouble keeping my balance especially when I walk. Great video 👍
Thank you! Glad you found these to be helpful! I'll be coming out with a new balance exercise video soon!
I need more balancing exercises. Thank you very much.
Thanks for stopping by and commenting on my video! If you'd like more balance videos, I have a playlist of videos here!: ruclips.net/p/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy
Dear Dr Ben these balance exercises are very helpful for me. Looking forward to see more balance exercises.
Great to hear! I hope to be making more videos soon!
I like how kind and soothing your voice and intonation is. I also like how you show the exercises with the scientific reasons and with different levels of difficulty.
Thank you!
Thank you for your encouragement! :)
Great to find this and very helpful. I am in my 70s - fairly fit, but the loss of balance as we age is really noticeable (as is the shuffling.) Thank you Dr Ben.
One thing I would like is how long to do the exercise, or number of repetitions. High knee march for 2 minutes? Should we do these every day (I think so.) Is it better to do them barefoot?
Appreciate it from a global user in Thailand.
So glad this was helpful!! Generally, for the exercises in this video, 15-20 repetitions per set is a good place to start for most people, as it focuses not only on improving balance ability, but also balance stamina, especially as the muscles begin to fatigue. As you mentioned, with appropriate safety precautions taken to prevent a fall or loss of balance, these can also be performed from a time-based perspective, generally 30 seconds to a minute. These can also be performed as a "circuit" of balance exercises, flowing from one exercise to the next, spending 30 seconds on each exercise, as is appropriate for someone's individual balance ability and still being able to maintain their safety throughout. Balance exercises work best when performed every day, or at least every other day, in order to maintain and hopefully improve the motor patterns that are being trained with these exercises. In regards to your last question, it depends on each person's balance ability, as well as their individual needs. I always evaluate people's needs for their daily lives and activities: for instance, if someone loves to go hiking, it would make sense for someone to perform these exercises in the shoes/sneakers/boots that they use to go hiking. If someone is experiencing balance difficulties at home where they are barefoot, then it would be more of a benefit to try these exercises barefoot, as long as they can maintain their safety. Sneakers do provide more support compared to being barefoot. Going barefoot generally makes each exercise more difficult, so that would be a way to progress the exercises. As each individual is different, it's always helpful and recommended to be evaluated by a qualified, licensed medical professional before beginning any exercise program. Hope this helps!!
@@DrBenPT Great, and very clear - thanks again. I have also now seen your balance video 3, so I have taken a selection of tasks from each - I'll see what the impact is after a month.
It is people like you, making the effort to share expertise, that makes the internet worthwhile!
I find these balance exercises and tutorials very helpful! However as someone who does struggle to maintain balance based on the fact that I have naturally outward turned feet referred to as duck foot syndrome. I was wondering if you have a physical therapy or strengthening routine to correct or reverse this issue?
I'm so glad you've found these videos helpful! That's a great question, but it would depend on where the torsion has occurred that has now resulted in outward turned feet (a few possibilities could be that the femur is twisted, or the tibia, or it could be the position of the hip joints themselves). If the bone itself has twisted, (which usually happens when we're still growing as toddlers and adolescents), the focus would be to assess which muscles and joints are possibly making it even harder to balance (due to weakness or stiffness). However, if the outward turned feet are due to muscle and/or joint stiffness, then those things can be worked on. I hope that helps!
Very helpful. How to use a cane or walking stick correctly. How to prevent lower back pain or to get rid of back pain. How to relieve sciatica pain. Thanks. Joyce
Thanks for the feedback! I will have more time coming up in September so I hope to have more helpful videos up soon!
Please add more balance exercises
Please add more balancing exercises
Thanks so much for stopping by and commenting! I will be coming out with another balance exercise video soon!
Some exercises for the shoulder pain after dislocation 1
Dr thanks
it would be helpful to give a time plan on how many, and which exercises and the amount of time allocated a day these exercises should be built into a daily plan
Thanks for stopping by and leaving some feedback! In my practice, I actually don't give out a default number of sets and reps to everyone, because each person is unique, and each person fatigues at a different moment in time. Some ways I work to find out each person's threshold is to set a timer to perform each exercise for 30 seconds and then ask patients how they feel afterwards. If, after one set of performing all of the exercises for 30 seconds makes someone feel exhausted, I will adjust accordingly by decreasing the amount of time. If the person has no trouble, I'll increase the time. Similarly, with sets and reps, I'll start low, maybe with 2 sets of 8 repetitions. If it's not fatiguing, I'll add in another set, or increase the number of repetitions in the set, and look to see when someone starts to fatigue or compensate with other muscles. So, at the end of the day, it's my belief that it's dependent on each person. Additionally, I look to see what the response is over the next day or so due to delayed onset muscle soreness (DOMS) - if someone is so sore they can barely move, then we know they did too much. I hope that helps!
Great video takes time to get used to it
helpful info! thank you!!
You're welcome!! Glad that you found it helpful!
Dr Ben I can tap my toe on right foot but left causes me to lose balance even though my right leg is stronger thinking it would hold me without shaking. Are leg squats needed for my left leg? Thank you for your channel
This is a great question! It's not uncommon to see the stronger leg have MORE difficulty with balance. As I mentioned in my first balance video (ruclips.net/video/MxFEVSoHSS0/видео.html), there are multiple factors that determine balance stability. When tapping the toes of the left foot, the right leg is the one that is stabilizing, so, it needs to respond to changes in center of gravity. Another reason for the seemingly stronger leg to have more difficulty with balance could be muscle strength imbalances. For instance, the quadriceps may be stronger on the right, but it could be that the hip muscles are weaker on the right. Hope that helps to provide some insight!
Awesome
My lower back really the tightening when I do those heels to toe pratice. My walking gait has been affected. I can only walk when my glutes are squeezed
I had a hip replacement June 2019 I also have type two diabetes feet and ankles swells a lot balance is off walking up a hill and stairs very difficult what type of exercise that will help me thank you.