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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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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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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