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exercises are only suggestions. You should consult your
doctor BEFORE beginning any exercise program.
Balance
Exercises
Having good balance is critical to preventing injuries.
There are several ways to achieve this without any
complicated devices.
1) Toe to Toe Walking
Place a line of masking tape on the floor approximately
10 feet in length. Place one foot in front of each
other, touching heel to toe for the entire length of the
tape.
2) Standing on One Leg
Stand next to a wall
while attempting this exercise to ensure safety. Without
touching the wall stand on one leg as long as you can;
then switch feet. Try not to look down as you perform
this exercise. Place your hand on the wall if you feel
you are losing your balance.
3) Walking Backwards
Use a narrow hallway for
this exercise or have someone stand by you to help
prevent falling. Slowly walk backward, making sure you
lift your feet.
Muscles
that help
The most important muscles for balance are your hips and
your quadriceps (the muscle in front of the legs) and
your hip flexors. Here are some great exercises to
strengthen them.
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1)
Sidestepping
Get some theraband; (you can usually get this at a
Sportmart store; lighter strength is preferred when
starting this exercise.
Tie
the band around your upper legs, this will create the
resistance. Standing with your hands on your hips, take
small steps at first until you feel comfortable with
your balance, then gradually increase your stride. When
you hips start feeling tired, turn and face the other
way and keep going.
* The lead leg is the one that is
doing most of the work.
2)
To strengthen the front of your legs practice getting up
and down from a chair. (Make sure the chair is NOT a
cushy chair like a recliner). Make sure you do not
use your arms for help.
You
can also practice leaning up against a wall and sliding
down partway. ( You should feel NO pain in your knees.
If you do, stop!)
3)
An easy way to strengthen your hip flexors (these
muscles help you lift your legs), is to sit in a firm
chair, then practice lifting your legs up and down
consistently. (This
is similar to marching in place while you are
sitting.) Make sure that your knees are not
falling inwards. If this makes you feel out of breath, slow down.
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