Admin / March 16, 2023

Top Five Balance Exercises To Improve Your Balance

Does the world seem to spin every time you try to walk? Do you feel lightheaded? This might be a sign of a balance problem. Balance problems make it impossible for you to keep an upright and stable position. There are various causes of balance problems such as muscle weakness, joint stiffness, inner ear problems, etc. 

A physiotherapist can detect the exact source of the problem and help you recover. They prescribe patient-specific balance exercises to help you restore an active lifestyle. 

Here are the top five balance exercises that can fix your balance problems. 

Five Most Effective Balance Exercises To Fix Your Balance Problems 

There are five key systems in our body that help us function daily- vision, inner ear, muscular system, proprioception and circulation. Balance problems occur when something’s wrong with any of these body systems. 

The physiotherapist guides you through exercise programs to restore the optimal functioning of your body. The common balance exercises are: 

1. Feet together 

How to do?

• Stand straight with feet as close together as possible. 
• Maintain the upright position for 60 seconds. 
• Relax and repeat the same thrice. 

2. Single leg stand 

How to do?

• Stand with your back straight.
• Lift one leg up and bend it so your feet touch the wall. 
• Hold the position for 60 seconds. 
• Repeat with another leg. 

3. Tandem stand 

How to do?

• Stand with your back straight.
• Put one leg ahead of the other so that the foot of one leg touches the heel of the other leg. 
• Hold the position for 60 seconds. 
• Repeat the same with another leg. 

4. Semi-Tandem stand 

How to do?

Follow the same instructions as mentioned under ‘Tandem Stand’. However, make sure the toes of one foot touch the arch of the other leg. 

5. Front or back weight shifting 

How to do?

• Stand with both legs apart from each other. 
• This distributes your weight evenly between the legs and feet. 
• Use your ankle to shift your weight towards the toes as gently as possible. 
• Bring it back towards the heels. 
• Repeat 10 times per side. 

Balance problems are more problematic than you think. You may fall or end up with a serious injury. Thus, you should consult with a professional physiotherapist to understand the right exercises to correct your balance. 

How Can Physiotherapy Help?

Balance exercises act wonders when it comes to treating balance problems. The physiotherapist evaluates every element of your body system such as muscles, joints, inner ear, etc. This helps them prepare an effective exercise program specific to their condition. 

The benefits of physiotherapy are: 

• Reduces risk of injuries and falls 
• No fear of falling 
• Improves mobility 
• Enhances balance 
• Boosts your strength 
• Corrects posture 
• Increases activity levels 

Balance problems make it 10X difficult to do even the simplest tasks. But, physiotherapy can help you recover and return to an optimal lifestyle hassle-free.