5 Balance Moves for Stronger Seniors

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#1 – Standing Side Bend

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Extend both arms overhead, interlacing your fingers with both index fingers pointing toward the ceiling. Bend your upper body to one side, and then hold the position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.

Standing Side Bend

Start off with one set of 2 repetitions on each side, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to work on improving your balance.


#2 – Single Leg Balance

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Place all of your weight on one leg and work on balancing your body weight. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.

Single Leg Balance

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to work on improving your balance and also to work on strengthening the knees, hips and back.


#3 – Slow Knee to Chest

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Slowly place all of your weight on one leg and bring one knee toward your chest, ideally to about 90 degrees. Hold this position for 2 seconds. Slowly lower your leg back down to return to the starting position and repeat the movement on the opposite leg.

Slow Knee to Chest

Start off with one set of 5 repetitions, ideally holding for 2 seconds. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to work on your single leg balance and increasing your range of motion.


#4 – Bird Dog

Begin in a four-point position with your knees below your hips and your hands beneath your shoulders. Tighten your abdominal area, and then reach out forward with one arm as you extend the opposite leg back, keeping your leg, body and arm in a straight line. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite leg. 

Bird Dog

Start off with one set of 5 repetitions on each side, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to strengthen the core and the muscles that balance the shoulder and the hips.


#5 – Plank from Knees

Begin in a four-point position with your knees below your hips and your hands beneath your shoulders. Tighten your abdominal area, and then lower your upper body forward into a forearm plank position. Bring your hips down maintain a good alignment with your head, shoulders, hips and knees. Hold this position for 10 seconds. Relax to return to the starting position and repeat the movement.

Plank from Knees

Start off with one set of 2 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light to moderate. The purpose of this exercise is to strengthen the core abdominal area, hips and shoulders.

If you are looking for an effective set of moves to improve your sensory communication and cut down your risk of falling, then check out the Balance Training Handbook.

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