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These are exercises that I am using to improve my balance. I practice several times a day. 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.

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.

I am still working on Level 4. I have tried Level 5A bending as far down as top of my cat’s scratching post. I could use the scratching post as a stability point. As I improve, then I will bend further down and farther out. I am also adding in some hopping, which hopefully will help me with my spring up to mount my horse. Hopping is also aerobic exercise. My hopping is currently rather pathetic.

Level 5A: Stand on both feet with eyes open on even flat surface, then lift one foot up.

– Bend forwards and sideways, eventually working up to bending to pick something up from the floor. Work up to reaching down in various directions as far as possible.

– Next try with your eyes closed.

Level 5B:

– Add tossing a ball or dribbling a basketball to add more dynamic motion while balancing on one leg.

* Please read my disclaimer.

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.

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.

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 1: Stand with weight on both feet with eyes open on even flat surface.

Can you stand without wavering with your feet apart? With your feet close together? With one foot placed directly in front of the other foot?

– Try shifting your weight back and forth by leaning forwards, backwards and side to side and again find your center balance.

– Sway your body from your ankles.

– Next try with your eyes closed.

Level 2A: Stand on both feet with eyes open on even flat surface, then lift one foot up.

Can you stand for up to 30 seconds without wavering? If difficult, then just barely lift the foot up and feel the ground with tip of your toe.

– Try lifting the foot higher. I found that touching my toe lightly to a small step or against a wall helped because gave me more proprioception clues.

– As becomes easier, then hold the foot to the front, out to side, and behind.

– Next try with your eyes closed.

Level 2B: Moving exercises with eyes open on even flat surface

– Walk a line with one foot placed in front of the other forwards and backwards.

– Walk with legs crossing over to move sideways.

– Hop up and down on both legs about an inch or two high.

– Next try with your eyes closed.

* Please read my disclaimer.

Increasing rider confidence

I used to have good balance, but discovered a couple of months ago that I was rather unstable trying to stand on one leg. I was even unstable standing on two legs with my eyes closed. Balancing is more difficult on my right leg. My right knee was hurt this past summer. I had not noticed how much stiffer and weak my right leg had become compared to my left leg. The poor balance is surely a factor in my lower confidence level for riding my horse.

I have been practicing balancing several times a day. It is easy to find times to put in a bit of practice on balancing, such as waiting in line at a store or standing at the sink brushing my teeth. The goal of the exercises is to improve my overall body proprioception and balance, as well as strength in my legs. Balancing also will increase core body strength.

Gently holding onto a low overhanging branch of a small tree gave me a 3-D dynamic aid with balancing, which was more helpful in improving my balance than just holding onto a chair or touching a wall. I also discovered that lightly touching my foot to something helped with practicing with my eyes closed because the contact gave me proprioceptive clues. I have also been using a balance ball.

In my next blog entries I will share balance exercises that I have found through researching. These are progressively difficult exercises for me. I have used these exercises to improve my balance. About one month into my practice my balance made a jump in improvement, as if my body started to remember how to balance again. The exercises are also improving my right knee stability. In addition to the balancing exercises I am continuing to work on my yoga stretching. There has been improvement in stretch of nearly an inch in my Hero Pose position. My right leg is still tighter than my left leg.

I welcome you to join with me in improving balance. Make sure to have fun while you practice balancing!