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Balance Exercises

The document provides guidance on exercises to improve static and dynamic balance. It describes activities like standing on different surfaces, reaching, stepping, walking variations, and Tai Chi that target both types of balance. The exercises are organized into a 6-week progressive program incorporating flexibility, strength, posture, coordination, and endurance training.

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Avantika Birwal
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28 views24 pages

Balance Exercises

The document provides guidance on exercises to improve static and dynamic balance. It describes activities like standing on different surfaces, reaching, stepping, walking variations, and Tai Chi that target both types of balance. The exercises are organized into a 6-week progressive program incorporating flexibility, strength, posture, coordination, and endurance training.

Uploaded by

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

 Static Balance Control


 Activities to promote static balance control include having
the patient maintain sitting, half-kneeling, tall kneeling, and standing
postures on a firm surface.
 More challenging activities include practice in the tandem and single-
leg stance and squat positions.
 Progress these activities by working on soft surfaces (e.g., foam, sand,
grass), narrowing the base of support, moving the arms, or closing the
eyes.
 Provide resistance via handheld weights or elastic resistance.
Balance during single leg stance
Balance while standing with arm abducting and
holding a weight.
Have the patient maintain equal weight distribution
and
upright trunk postural alignment while on moving
surfaces,
such as sitting on a therapeutic ball, standing on
wobble boards
Balance while standing on wobble boards.
Vary the position of the arms.
 Practice stepping exercises starting with small steps, then mini-lunges,
to full lunges.
 Progress the exercise program to include hopping, skipping, rope
jumping, and hopping down from small stool while maintaining
balance.
 Have the patient perform arm and leg exercises while standing with
normal stance, tandem stance, and single leg stance.
 Anticipatory Balance Control
 Have the patient practice anticipatory balance control by performing
the following.
 Reach in all directions to touch or grasp objects, catching a ball, or
kicking a ball.
 Use different postures for variation (e.g., sitting, standing, kneeling)
and throwing or rolling the ball at different speeds and heights.
 To emphasize the stepping strategy, have the patient practice stepping
up onto a stool or stepping with legs crossed in front or behind other
leg.
 Use functional tasks For example, have the patient lift boxes that are
identical in appearance but of different weights; throw and catch balls
of different weights and sizes; or while on a treadmill, suddenly
stop/start the belt or increase/decrease the speed.
Balance when standing while reaching and
catching the ball overhead.
Exercises While Sitting in a Chair
 Set 1 (for the lower extremities)
 Extend leg up then back down
 Raise up and down on toes then heels
 March in place
 Bring leg out to the side then back to the middle
 Bring leg back toward the chair then forward again
 Set 2 (for the upper extremities)
 Bend arms towards shoulders then back down again
 Push arms out away from chest then back again
 Push arms up from shoulders then back down again
 Raise shoulders up toward ears then back down again
 Roll shoulders forward then backward
 Raise arm to shoulder level and extend forearm upward
 toward ceiling then back down again
 Bring elbows in then back out from chest
Standing Exercises for Balance
 Bring leg in toward the middle then back out again
 Rise up and down on heels and then toes
 March in place
 Keeping the trunk and hip straight, bend leg toward buttocks then back
down
 Squat down by bending at the knees and keeping back straight
 Kick leg straight back behind body while not bending the knee
 Kick leg in front of body while not bending the knee
 Practice of Walking
 Variation in step length
 Variation in speed
 Tandem walking
 Figure-of-eight walking
 Side stepping
 Crossover stepping
 Stepping over obstacles

 Perturbation Training
 Therapist pushes patient (reactions)
 Patient pushes therapist (anticipatory)

 Level of challenge increased in above activities with


 Eyes closed
 Foam surface under base of support
Tai Chi for Balance Training
Tai Chi has become a popular form of exercise for
balance training.
 Tai Chi is a traditional Chinese exercise program
consisting of a sequence of whole-body movements
that are performed in a slow, relaxed manner with an
emphasis on awareness of posture alignment and
synchronized breathing.
The emphasis on maintaining a vertical posture
enhances postural alignment and perception
Balance Exercise Program Incorporating Strengthening, Walking, and
Functional Activities

 Week 1
 Flexibility exercises (5 repetitions, 15-second hold)
 Hamstring stretch, Gluteus maximus and hip flexor stretch, Gastrocnemius and
soleus stretch.

 Strengthening exercises
 preferred elastic-band strengths for lower limb exercises
 Lower limb muscles (elastic band: 1 set of 8–10 repetitions for each leg)
 Quadriceps (sitting and straight-leg raises)
 Hamstrings
 Gluteus maximus
 Gluteus medius
 Upper limb muscles (5–10 repetitions)
 Push-ups
 Abdominal muscles (5 repetitions)
 Curl-ups with arms behind head

 Instruction in body mechanics for


 Standing, Sitting, Lying
 Lifting, Reaching
 Carrying
 Arising from floor
 Ascending/descending stairs
 Week 2
 Flexibility exercises (as above)

 Strengthening exercises: lower limb muscles (elastic band: 1 set of 10 repetitions,


each leg), upper limb muscles (10 repetitions), abdominal muscles (5–10
repetitions)

 Coordination exercises
 Reciprocal leg movements (10 repetitions, eyes closed)
 Bridging (10 repetitions)
 Sitting/standing (5 repetitions)
 Braiding exercises (2 repetitions)
 Reciprocal ankle motion (10 repetitions)
 ladder: forward stepping (2 repetitions)
 “Survival” maneuvers
 Floor recovery exercises—“how to get up if you should fall”
 Week 3

 Flexibility exercises (5 repetitions, 20-second hold)

 Strengthening exercises: lower limb (2 sets of 10 repetitions),


 upper limb (push-ups, 10–15 repetitions), abdominals
 (curl-ups, 10–15 repetitions)

 Postural exercises (15 repetitions, 10-second hold)


 Coordination exercises (repetitions increased)
 Survival maneuvers: practice (floor recovery/stairs)

 Endurance walking (0–6 minutes, comfortable pace)


 Week 4

 Flexibility exercises (5 repetitions, 25-second hold)


 Strengthening exercises: lower limb (2–3 sets of 10 repetitions),
 upper limb (push-ups, 15 repetitions), abdominals
 (curl-ups, 15 repetitions)

 Postural exercises (20 repetitions, 10-second hold)

 Coordination exercises (repetitions increased)


 Reciprocal legs (eyes closed)
 Braiding (no holding, eyes open)
 Rung ladder (forward, side, and backward stepping)
 Survival maneuvers: practice (floor recovery/stairs)
 Endurance walking (3–8 minutes, comfortable pace)
 Week 5

 Flexibility exercises (5 repetitions, 30-second hold)

 Strengthening exercises: lower limb (3 sets of 10 repetitions),


 upper limb (push-ups, 15–20 repetitions), abdominals
 (curl-ups, 15–20 repetitions)

 Postural exercises (25 repetitions, 10-second hold)


 Coordination exercises: as above with increased repetitions,
 Braiding (no holding, eyes closed)
 Reciprocal ankle dorsi/plantar flexion (25 repetitions)
 Survival maneuvers: practice (floor recovery/stairs)
 Endurance walking (6–10 minutes, comfortable pace)
 Week 6

 Flexibility exercises (5 repetitions, 30-second hold)

 Strengthening exercises: lower limb (3 sets of 10 repetitions),


 upper limb (push-ups, 20 repetitions), abdominals
 (curl-ups, 15–20 repetitions)

 Postural exercises (25 repetitions, 10-second hold)


 Coordination exercises (as above with increased repetitions)
 Endurance walking (8–12 minutes, comfortable pace)
 Survival maneuvers: practice (floor recovery/stairs)
Thank You

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