Balance is an important part of everything that we do every day. With these five dynamic ― as opposed to static, where you remain in one position ― moves, you can improve your balance and increase your range of motion. Try them now.
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1. Tightrope Walking
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. You can either place your hands at your sides or extend them out to the sides for balance. Start walking, placing one foot directly in front of the other, following a straight line as if walking on a tightrope. Repeat the movement, alternating feet.
To make the exercise more challenging, tightrope-walk backward to the starting position, stepping with your toes down first and then followed by your heel. If you have difficulty maintaining your balance during this exercise, perform it next to a wall ― without touching it unless necessary ― until you can maintain your balance better.
Tightrope Walking
Start with one set of 5 repetitions on each side. The intensity is light.
2. Dynamic Quad Stretch
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Contract your core, then step one foot forward. Bring your back heel up against your seat, holding your foot with your hand and extending your opposite hand overhead. Lower your arm and leg back down to return to the starting position and repeat the movement on the opposite side.
To make the exercise more challenging, you can stand on your toes at the end position.
Dynamic Quad Stretch
Start with one set of 5 repetitions on each side. The intensity is light.
3. Dynamic Hamstring Stretch
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Contract your core, then hinge through your hips as you straighten one leg out front, pointing your toes toward the ceiling and sweeping your arms toward the floor as you raise up. Repeat the movement on the opposite side.
Dynamic Hamstring Stretch
Start with one set of 5 repetitions on each side. The intensity is light.
4. Heel-to-Toe Walking
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Contract your core, then lift one leg, driving your knee up towards your chest. Step forward slowly, stepping with your heel down first, followed by your toes. Repeat the movement on the opposite side.
To make the exercise more challenging, walk backward to the starting position, stepping with your toes down first, then followed by your heel.
Heel-to-Toe Walking
Start with one set of 5 repetitions on each side. The intensity is light.
5. Grapevine
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Cross one foot over the opposite leg, and then bring the back leg out to the side. Step behind with the first leg, bringing the front leg out to the side to return to the starting position. Repeat the sequence of movements on the opposite side.
Grapevine
Start with one set of 5 repetitions on each side. The intensity is light to moderate.
If you want to improve your balance and erase your fear of falling, then check out the Balance Training Handbook.
