Balance Boosting Exercises–Over the Shoulder Walks

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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

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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

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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

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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)

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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)

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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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Stretches You Can Do Anywhere: Tip Top Shelf (Stretches the Shoulders)

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Place your hands on your shoulders, then slowly raise one hand as high up as comfortable reaching like you would for something on the top shelf.

Return to the starting position on the shoulders, and repeat with the other hand.
Maintain good standing posture throughout.

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Stretches You Can Do Anywhere: Shoulder Rolls (Stretches the Upper Back)

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Sit in a stable chair. Inhale slowly and deeply through your nose. Exhale through your nose while rolling your shoulders forward and toward the middle.
 
Inhale and roll your shoulders back, squeezing your shoulder blades together and stretching your chest.
 
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