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Balance Class Exercises

Balance

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Aobhunhuu Jgyygg
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13 views3 pages

Balance Class Exercises

Balance

Uploaded by

Aobhunhuu Jgyygg
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Balance Class Exercises

Exercise 1: Tandem Walking (Heel - Toe Walking) Stand with space in front of you to walk in to.

Walk in a straight line. As you step, the heel of


your front foot should touch the toes on your
back foot.

Hold on to a hand rail or stable surface for


support if required.

+ To make this harder, increase your walking


speed.

- To make this easier, increase your step


length.

Exercise 2: Single Leg Stand


Stand on one leg.

Try to remain balanced.

Hold for 10 seconds and repeat on the


opposite leg.

+ To make this harder, perform the exercise


on a thick carpet or stand on a towel on the
floor.

- To make this easier, hold on to a chair or


stable surface for support.

Exercise 3: Side-ways Walking Stand with space to the side of you to walk in
to.

Take steps sideways.

When you reach the end of your space, repeat


in the opposite direction.

Hold on to a hand rail or stable surface for


support if required.

+ To make this harder, take larger steps.

- To make this easier, take smaller steps.


Balance Class Exercises
Exercise 4: Marching on the Spot
Stand tall with your feet hip width apart and
your weight even on both feet.

March in place.

Hold on to a chair or stable surface for support


if required.

+ To make this harder, increase the speed of


the march or the height of your knees.

- To make this easier, reduce the speed of the


march or the height of your knees.

Exercise 5: Single Leg Stand with Hip Lift


Stand on one leg with your arms outstretched.

Try to remain balanced.

Hold for 10 seconds and repeat on the


opposite leg.

+ To make this harder, perform the exercise


on a thick carpet or stand on a towel on the
floor.

- To make this easier, hold on to a chair or


stable surface for support.

Exercise 6: Sit to Stand


Sit on a chair.

Lean your body weight forwards and stand.


Try not to use your hands if you are able.

Sit back down slowly and with control.

+ To make this harder, use a lower chair or


perform the exercise slower.

- To make this easier, increase the height of


the chair using pillows.
Balance Class Exercises

Exercise 7: Balance on a Cushion


Stand on one leg, on a cushion or towel.

Try to remain balanced.

Hold for 10 seconds and repeat on the


opposite leg.

+ To make this harder, perform the exercise


on a thicker cushion or towel.

- To make this easier, hold on to a chair or


stable surface for support. Alternatively, use a
thinner cushion or towel.

Perform each exercise for 1 minute.


Once you have completed all 7 exercises, you may rest for 2—3 minutes and
then repeat the circuit if you are able to.

Exercise guidelines recommend that you should aim to do 150 minutes of


moderate intensity exercise per week.
This is exercise which gets you warm and out of breath.

*** Participation Disclaimer ***


By performing any fitness programme without supervision, you are doing so at your own risk.

To reduce the risk of injury, you should check with your doctor or physiotherapist before
beginning any fitness programme.

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