Balance Exercises

Balance exercises can be done standing still (Static) or while moving (Dynamic). A good routine should include both static and dynamic balance exercises.

Using the FITT principle, your weekly routine might look like this:

F - Frequency: 2-4 times a week

I - Intensity: You should feel a bit "shakey" but not unsafe or unstable.

T - Type: standing balance

T - Time: The whole routine should take 4-5 minutes: each exercise would take about 1 minute each (holding each pose for 10-30 seconds and repeating)

Pick and choose from the suggested list of exercises below:

Easy Static Exercises:
(Start with the Narrow Base Stance and gradually work your way through the exercises. If one is too easy, you don't need to perform it anymore. Just do the exercises you find "shakey" with.)

Narrow Base Stance:
*NOTE: Keep chair or countertop nearby to hang onto if needed!
*Bring feet together to create a narrow base of support
*If exercise feels easy, close your eyes.

Tandem Balance:
>*NOTE: Keep chair or countertop nearby to hang onto if needed!
*Touch your heel on one foot to the toe on your other foot
*If exercise feels easy, close your eyes
*Switch feet around after holding the pose for 10-30 seconds.

Difficult Static Exercises:

Modified Warrior 1 Yoga Pose:

Modified Warrior 2 Yoga Pose: