Your loved one may be struggling with balance issues. This is a common problem and it is the reason why most injuries are typically due to falls. While it is easy to assume that falls are a minor problem, the fact of the matter is that falls can cause serious injuries and can even be fatal. When coupled with osteoporosis, a common medical condition that affects the density of the bones, falls can cause bone fractures and worse injuries.
It is important to ensure that you help your loved ones improve their balance, even for those with limited mobility. The good news is that there are exercises that can help do just that. Here are some exercises to improve balance in seniors.
Perfect Posture
Good posture is one of the key factors that influence good balance. When your loved one gets to adopt a good posture, you may notice that some of the balance problems may go away or reduce significantly. To do this exercise, your loved one should stand with their back to a wall or similar structure. The shoulders, head, heels, and bottom should all be touching the wall. In this position, try stretching your body upwards as far as it will go. Done properly, your core should feel engaged. Hold the position for as long as possible before resuming the original position. Repeat this several times.
One-Leg Balance
To do this, you will need to stand next to a counter or any other structure with similar dimensions. Holding on to the surface of the counter, stand on one leg and hold the position for a few seconds until you feel a sense of stability. Slowly let go of the counter and move them to the sides. Try to hold this position for as long as possible. The test should extend the time you are able to stand on one leg. Keep alternating between both legs to strengthen the muscles of each.
A point to note about this workout is that it helps to have someone behind you for support in case you need it. A family member or a caretaker can do this adequately.
Balance Beam
When it comes to this workout, the idea is to strengthen your leg muscles while at the same time improving your balance. Stand with a wall or counter by your side. Carefully move forward by placing one foot directly in front of the other (so that the toes of the back foot touch the heel of the front foot. Do this slowly at first and with someone there to ensure that you don’t lose your balance and fall. Aim to walk longer and longer distances or as far as your support wall extends.
Tips for Better Balance
While you practice these moves, there are other approaches that can help make improvements to your balance. Yoga is not just good for your mind but is also great for your balance. Yoga postures can help improve the health of your joints, strengthen your limbs and help improve your balance.
