What Does Balance Training Look Like?
Tandem Stance • Beginner: Stand with your feet heel-to-toe, as if standing on a tightrope. • Intermediate: Stand in the same stance as above, but do it on a pillow (which adds instability). You can also try closing your eyes. • Advanced: Walk heel-to-toe without using any support. Try to go 10-20 feet before taking a rest.
Balance training consists of targeted exercises that challenge–and thus improve–your overall balance and stability. Our physical therapists arrange these exercises progressively, which allows you to start where you feel most comfortable. Over time, you’ll be able to perform more and more challenging balance exercises. Below are some sample balance exercise progressions to give you an idea of what to expect. But to ensure you’re performing the right exercises for your ability level, schedule an appointment at Total Performance! Balance Exercise Progressions One-Legged Stands • Beginner: Stand facing the fall, your arms outstretched, fingers lightly touching the wall. Lift one leg and keep a slight bend in the standing leg. Hold for 5-10 seconds. • Intermediate: Perform the same motion as above–but don’t touch the wall for support. • Advanced: Perform the same motion as the intermediate progression–but keep your eyes closed. It’s harder than it sounds!
Sources: https://www.physio-pedia.com/Functional_Sequence_of_Balance_Training_Exercises
SAY HELLO TO DR. KYRA O’TOOLE
Dr. Kyra O’Toole PT, DPT is a recent graduate of the University of Scranton earning
her doctorate of physical therapy and bachelors in exercise science with a concentration in nutrition. Her love of being active, participating in field hockey and lacrosse growing up inspired her to become a physical therapist. Her clinical experience includes treating people across the lifespan with a variety of orthopedic and neurological conditions. She looks forward to treating patients with an empathetic and evidence-based approach to guide them towards reaching their goals. In her free time, she enjoys skiing, weight lifting, running, traveling, and walking her dog.
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