PUBLISHED 03/30/2006
Firm Footing
These exercises from Fabio Comana, an exercise physiologist with the American College of Exercise, will help you improve your balance.
Stork Stand
Stand barefoot on a stable surface. Lift one leg and bring the bent knee toward the chest while maintaining an upright stance (don't move your hips). Balance on one leg for 15 to 20 seconds. You can make this exercise more challenging by:
* closing your eyes
* slowly raising your arms or moving them in circles
* standing on an unstable surface
Hip Swings
Stand on one leg on a stable surface (a 2" to 4" riser can also be used). Bend your knee and swing your leg forward while maintaining an upright stance. Control the momentum by holding each end position for one second. Keep your knee bent throughout the swing. Do 10 reps on each side. You can progress this exercise using the same methods as the Stork Stand. You can also include lateral swings (going out to the side) to work the adductors and abductor muscles.
Single-Leg Anterior Reach
Balance on your left leg; lift your right leg behind you. Lean forward; reach your right hand to your left toe (as shown above). Return to an upright stance, staying on the left leg. Do 10 reps on each leg; build to 20, then add more sets.
Hip Abduction
Put a resistance band around your ankles. Balance on your right leg. Lift your left leg to the side, keeping your toes and knee pointed forward. Build up to 10 to 15 reps on each side. Keep your weight centered over your standing foot.
Balance Walk
Set a two-by-four (from a hardware store) on the ground. Practice walking forward on it, with hands relaxed at your side. Once you feel comfortable, raise up your heels, and walk on the balls of your feet. Walk back and forth for two minutes.
