Simple Exercises to do at home To improve balance, posture & flexibility

February 6, 0204

Easy exercises for balance and mobility for seniors and will help to keep you independent.

You can view any of the below on YouTube such as https://www.youtube.com/watch?v=chZryRzvJnY

Sit-to-stands

For many seniors, getting up and down is a big obstacle that often leads to falls. Sit-to-stands strengthen your knees and hips and help your stability.

Standing in front of a stool or chair, face away, like you’re preparing to sit. Sit back and touch your hips to the seat, then pushing through all four corners of your feet, lift yourself back to standing. Repeat this squatting motion ten times. You can hold on to a wall or another support for this exercise and work your way up to performing the exercise without holding anything.

Tandem stance

This is an excellent exercise that seniors can do at home to significantly improve balance, posture, core strength and stability.

Like a circus tightrope walker, hold your arms out straight from your sides, keeping them parallel to the floor. Step one foot in front of you so that your front foot’s heel is against your back foot’s toes. Your feet should be in a straight line. Hold this position for 30 seconds or as long as you can, then switch the position of your feet and repeat.

Farmer’s walk

This variation on everyday walking has you holding a light weight in each hand. It strengthens your core and upper body, improves hand strength and grip, and helps you handle many of the tasks you encounter throughout the day. 

Stand with your feet hip-width apart. Your arms hang down by your sides, hands each holding a light weight (could be a plastic container filled with water). Tense your core and slowly walk forward. Keep your spine, neck and head straight. Walk for 30 seconds, or as long as you can, then walk back in the opposite direction.

Single-leg stand

This simple exercise improves balance for older adults and helps with everyday actions like walking and climbing stairs. All it requires is standing on one leg.

Stand straight with your eyes looking forward. Extend your left leg out in front of you, a few inches up off the ground. Hold this position for 10 to 15 seconds, and then repeat with your opposite leg. If you feel unsteady, stand next to a chair. Your long-term goal should be to stand on one leg for up to a minute without holding on to a chair for support. Eventually you may be able to stand on one leg as per the illustration.

Please feel free to tell us about any exercises you may do and what you feel are the benefits.

https://morelifehealth.com/ Mike Kutcher specialises in physiotherapy for the over 60’s. Not only can you find out how flexible you are but there’s also a free e-booklet with a 4 week course in stretching.  All you’ll need for these exercises is a chair.

Read our post on the importance of stretching exercises