HOW TO PREVENT INJURIES BY IMPROVING YOUR BALANCE
Do you ever feel a little unsteady on your feet, or find yourself shuffling? Does your back start to ache after standing for 10 minutes? These are all indicators of your balance reflexes starting to slow. Many people feel the symptoms of their balance reflexes changing in their late 30’s, when they begin to have backache after standing for a long time. Your balance plays a critical role in the health of your spine, supporting your low and upper back. Given that back injuries bring interrupted sleep, additional aches and pains, and countless absences from work, most people would appreciate knowing a few strategies for avoiding such an outcome. Being able to balance well can significantly reduce the number of back and lower extremity injuries. Consider this: Your body is far more able to handle unexpected changes, and uneven ground if you have a good sense of balance. Being able to do so results in far fewer falls, which are the number one cause of back injuries. In addition, better balance allows your ankle, knee and hip joints to function better, without as much strain that can cause abnormal wear and tear. By increasing muscle stability and coordination, your spine will have greater support and guidance, thereby reducing strain. In turn, your back is able to function appropriately without irritation and inflammation. Protect yourself from injuries by improving your balance and strength. It doesn’t matter
how old you are, everyone can benefit from stronger balance reflexes, just ask top athletes. Isn’t it time you handled your balance, before it becomes a bigger problem? Read on inside for some great tips on improving your balance and back health.
You Don’t Need A Prescription! In the state of Oklahoma you can seek physical therapy first, without a physician referral, to get the help you need quickly! www.regionalpt.com
HELPFUL ACTIVITIES T IMPROVE YOUR BALAN
You can benefit from better coordination and balance activities at any age. A stronger, more balanced body relieves aches and pains, while improving your ability to move faster...
1. Standing glute set Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, 10 times. • Progression - Repeat this exercise standing on one leg. This exercise should be done near a counter or in a doorway for support as needed. Balance for as long as you can up to 1 minute 3 times on each leg.
Here are some activities to improve your balance:
“Working onmy balance and strengtheningmy legshasbeen thekey tomy improvement. When I first came I was having troublewith getting out of a chair to standing without using my arms or losing my balance. Now, I’m able to rise up to standing much quicker and maintaining my balance.” - Donald W. “When I first came toRegional Physical Therapy, I had started walking for short distances up to about 600 feet with a walker followed by some exhaustion. After approximately one month of physical therapy, I can walk approximately 2000 feet with the assistance of a single point cane. My legs have continued to get stronger, my endurance has increased and my balance has improved dramatically. I’mso thankful for theguidance and challenge I have received from the therapists at Regional.” - Jimmy F.
2. Single leg stance Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg. • Progression - Repeat single leg stance standing on a pillow or cushion to increase difficulty.
Physical therapy is very important to strengthening joints and learning the right exercises to improve balance. A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries.
L AT E RA L R E ACH EXERC I SE ESSENT I AL S
Exercises copyright of
Standwith good posture. Reach to the side while keeping your balance. Keep knees straight. Return to start. Repeat on opposite side. TRY THIS MOVEMENT TO IMPROVE BALANCE Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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