These are progressively difficult exercises that I am using to improve my balance. I practice several times a day for up to 30 seconds each time. The goal of the exercises is to improve my overall body proprioception and balance, as well as strength in my legs. Balancing will also improve core body strength.
About 2 weeks ago there was a sudden breakthrough with my balance and it has continued to improve. I have progressed from being unstable at Level 1 to working on Level 4.
The exercises increase in difficulty as balance improves. The levels are my interpretation of progressively difficult exercises based on my research. Hold onto something if necessary to maintain balance. I have used holding onto a chair, touching a wall, holding onto a low hanging tree branch, touching my foot on a step, and holding a broom handle.
Level 3: Stand on both feet with eyes open on even flat surface, then lift one foot up.
– Move the lifted foot to front and back crossing over your body.
– Swing your arms back and forth. Raise arms over head. Move arms behind your back.
– Next try with your eyes closed.
Level 4: Stand on both feet with eyes open on even flat surface, then lift one foot up.
– Move the lifted foot to front and back crossing over your body. Increase how far you can reach the foot in different directions. Try squatting down on the one leg to reach farther with your other foot. Rotate your body to left and right to reach sideways.
– Next try with your eyes closed.
* Please read my disclaimer.