Advanced Balance. Prevent Injuries By Improving Balance

ACTIVITIES TO IMPROVE YOUR BALANCE

Here are some activities to improve your balance:

1. Standing glut 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. 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. Visit a Physical Therapist: 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.

For more support in finding pain relief, visit advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!

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.

Improve Balance In Minutes Try this movement to improve your balance.

CRUNCHY CHICKEN MANGO SALAD

www.simpleset.net

INGREDIENTS

•2cupssugarsnappeas, thinlysliced •2cupsshreddedcookedchickenbreast •1mediummango,sliced •½cupcoarselychopped freshmint •¼cupslicedscallions •2 tbsp toastedsesameseeds

•⅓cuporange juice •3 tbsp ricevinegar •3 tbsp less-sodiumsoysauce •1 tbsp toastedsesameoil •2 tspsambaloelek (optional) •6cups thinlyslicednapacabbage

SIT TO STAND Start by scooting close to the front of the chair. Next, lean forward at your trunk and reach forward with your arms and rise to standing with- out using your hands to push off from the chair or other object. Use your arms as a counter-balance by reaching forward when in sitting and lower them as you approach standing. Repeat 15 times.

DIRECTIONS Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds.

Always consult yourphysical therapistorphysicianbefore startingexercises youareunsureofdoing.

CALL TODAY! (310) 833-0300

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