Welcome to Your Balance Improvement Program

Thank you for choosing this program to help enhance your balance and stability. This daily routine is designed to strengthen the muscles involved in maintaining balance, improve coordination, and reduce the risk of falls.

What to Expect:

• You will perform six exercises each day, specifically chosen to target the muscles and systems that contribute to balance and stability.
• Consistency is key. By dedicating just a few minutes daily, you'll build strength, enhance coordination, and improve your overall balance.
• Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

1. Find a comfortable, quiet space where you can perform the exercises without interruption.
2. Watch the demonstration videos linked below to familiarize yourself with each movement.
3. Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

This program is designed to help you improve your balance and reduce the risk of falls. However, if you experience dizziness or discomfort, please consult with a healthcare professional before continuing.

Let’s get started on your path to better balance and stability!

Sensory: Make sure you try out each of the different modalities; cold, heat, soft, sharp, vibration to figure out which you will respond best to. Use your chosen modality for 30 seconds exploring the sensation on the bottom of your feet, your ankles and lower legs; spending extra time on the most tender spots. 30 seconds, 3 times per day.

Ankle Tilts: 15 tilts in and out, 3 times per day.

Ankle Circles: 5 circles in clockwise and counterclockwise. Can do this drill in sitting or standing, if standing allow yourself to hold onto something to help with balance. This drill is meant to improve your ankle range of motion, not to challenge your balance.

VOR: 8 repsof horizontal and vertical VOR, 3 times per day.

Sit to Stand: 45 seconds of this exercise, 3 times per day.

Single Leg Balance and Reach: 45 seconds of this exercise, 3 sets, 3 days per week. This can be made easier by elevating the surface the targets are on. This can also be made easier by allowing two feet to be on the ground and simply hinging through the hips to reach for the target on the ground.