Balance Exercises–Ball Hand Off

Ball Hand Offs helps you feel less self-conscious while walking, which in itself can be counterproductive or cause falls.
 
The more shuffled and fractured your gate becomes, the more likely a fall.
 
This exercise is not recommended if you need a cane or other assistance to walk.
 
You’ll need a partner who is comfortable walking backward and handling a small ball, such as a tennis ball.
 
Start at the end of a long hallway with your partner facing you a few feet in front.
 
Walk foward while your partner walks backward handing off the ball back and forth as you go.
 
Repeat three to four times.
 
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Balance Boosting Exercises–Over the Shoulder Walks

Over-the-Shoulder Walks takes head turns one step further.
 
Once you’re comfortable with standing head turns, it’s time to walk as you look right and left.
 
Stand at the end of a long hallway, feet hip-width apart.
Turn your head to the right, maintaining that gaze as you walk forward three or four steps.
 
Then turn your head to the left, and take another three or four steps.
 
Turn your head slowly at first until you feel comfortable turning your head quickly.
 
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Balance Boosting Exercises–Head Turns

Head Turns help train your vestibular spinal reflex, the system that sends messages from your brain to adjust postural muscles as your head turns.
Stand with your feet hip-width apart. If you need to, hold onto a chair or railing.
Slowly turn your head as far as you comfortably can to the right and then to the left, while maintaining your posture facing straight ahead.
Stay upright without leaning or turning to one side.
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Balance Boosting Exercises-Foot Taps

Foot Taps Help You Shift Your Weight from Side to Side
Stand in front of a low step stool, feet hip-width apart. If you need to, hold onto a chair or railing.
Slowly raise one foot to tap the step. Lower your foot and tap with the other foot.
As your balance improves, use a higher step and use a lighter touch to improve muscle control.
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Core Strengthening Exercises–The Squat Chop

Stand with your feet shoulder-width apart. Flex your knees slightly.
Clasp your hands and raise them straight up above your head, elbows slightly bent.
Lower to a squat as if you were sitting down into a chair (squat) while bringing your arms straight out in front of you (chop).
Squat as deeply as you’re able, watch that your shoulders do not drop forward.
Stand up from the squat while raising your hands back up above your head.
Aim for 3-4 reps of 10 to 15 daily.
Once you’ve mastered the basic movement, add a weight between your hands.
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Stretches You Can Do Anywhere: Calf Stretch (Stretches your Calf Muscles)

Stand behind a chair, placing both hands on the back of the chair. Keep your heel down and slide one leg as far back as you can. Bend your other knee until you feel the desired stretch in the calf. Hold for at least 20 seconds.
Return to standing and repeat using the other leg.
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Stretches You Can Do Anywhere: Knee to Chest (Stretches the Lower Back and Gluteal Muscles)

Sit in a chair with your feet flat on the floor. Clasp your hands beneath one leg. Pull your knee toward your chest with your hands and hold for 20 -60 seconds while you feel the stretch in your back and gluteals.
 
Return to the start slowly and repeat with the other leg.
 
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