Simple Exercises You Can Do Every Day 2 FOR BETTER BALANCE AND FLEXIBILITY Over time, work up to 1-minute increments. The best time to do these is while
brushing your teeth in the morning and evening. Plus, if you’re brushing — and balancing — in the bathroom, you can easily use towel racks as handy way to help you balance, should you need it (especially as you just get started on the exercise). Calf Stretch
g W a u n c i n g The pool is open! If you need help managing back pain, have lower body osteoarthritis (hip, knee, foot), or are experiencing balance issues, we have a new option for you: aquatic therapy! Aquatic therapy is a specialized form of physical therapy that brings together several types of exercises and forms of therapy while immersed in water. It’s great for anyone who wants to improve balance, strength, or muscle function. And the great thing is its accessible to just about anyone. The water is only 3–4 feet deep, so you do not need to be a strong swimmer to participate. One of aquatic therapy’s biggest benefits is buoyancy. Buoyancy can do wonders for your joints by reducing stress. This kind of stress often translates to daily aches and pains as you walk, do chores, commute to work, or garden. When you immerse yourself in water, you can exercise with reduced or even no pain! The more immersed you are, the less stress you feel in your joints. As you improve your balance or get stronger, you can move to shallower water. Every exercise is done in relaxing, temperature-controlled water. Warm water coupled with water pressure helps manage pain and swelling and improves ease of movement. Your fitness routine is likely centered on building strength, tone, and endurance. But what about your balance? Improving your balance benefits everything you do. By improving your flexibility through stretching, you’ll be able to master the transitions between exercises and develop the power you need for better balance. Here are two quick exercises you can incorporate into your everyday routine. Leg Stand When you want to improve your balance, one of the best things you can do is practice! When it comes to a leg stand, it should be practiced, both eyes open, while standing on a stable surface with something nearby you can grab or hold onto. Start by bringing one leg up behind you. If you need to hold your raised leg, that’s fine, but not necessary. Then, simply balance your body on the other leg. Start with 5–10-second increments, switching between legs.
Your calf muscles can limit your ability to place your feet flat on the ground while doing lunges,
squats, and other movements. If your calves are tight, stability can be difficult. To stretch your calves, stand facing a wall and put your left foot behind you, toes facing straight ahead. Lean forward, keeping your heel on the ground and using the wall for stability, until you feel a stretch. Hold for 30–60 seconds, then switch sides. Try adding these stretches to your routine 3–5 days a week, building up to once per day, every day. If you’re experiencing balance issues or are concerned about falling, physical therapy can help. Whether you experience balance challenges related to aging or an inner ear issue, physical therapists can show you how to strengthen muscles and improve flexibility relative to balance — and make it fun in the process! To learn more about these exercises and more, don’t hesitate to give us a call!
Aquatic therapy is safe, soothing, and perfect for anyone who is having trouble moving in their daily life. Here are the details.
LBPT Aquatic Therapy Tuesdays between 8 a.m. and 12 p.m.
Tukwila Pool 4414 S 144th St Tukwila, WA 98168
Tukwila Pool is a 10–15-minute drive from the Lake Burien PT office and is located between Foster High School and Showalter Middle School. Aquatic therapy appointments are scheduled to give you a full hour in the pool. The pool is accessible via stairs, but there is also a chair lift if you or a loved one has any difficulty. Want to learn more? Give us a call! We’ll do an evaluation in our office and help you determine your best next step. All you need is a bathing suit and a towel!
2 • 206.327.9880
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