Balance 101 – How to Improve your Balance

Video Transcript

Hey everyone, Dr. Alibhai here. I’m going to demonstrate a balance exercise that is crucial for both recovery and fall prevention, a significant cause of mortality. You’re never too old or too young to start. First, establish your baseline.

You can use a wall or a chair for support. I’ll use the wall in an easier mode, placing only my fingertips on it for minimal support. Stand tall and I’ll demonstrate using one leg first.

Many can stand like this, relying on their bones, but the goal is to engage the muscles. Kick your hip in to avoid letting it dump out; you want to remain upright. Pull your belly button towards your spine and lengthen through your neck. Ensure you’re not rolling through your ankle, and keep your arch lifted as if avoiding a thumbtack beneath it.

Engage your muscles, especially by squeezing your glute—importantly, without sticking your butt out. Then, hold this position. If it’s challenging with both hands on the wall, stay there or lessen the support gradually to one hand, then a few fingertips, and maybe none if you’re stable.

If you start to shake, that’s a sign muscles are working. Aim to maintain good form for as long as possible. For an additional challenge, try closing your eyes to reduce visual input, which increases the difficulty.

Incorporate this exercise into daily activities, like brushing your teeth, to practice regularly. Balance is vital for your recovery, so find a safe starting point with either a wall or a chair. This exercise is accessible to anyone. Let me know how it goes. Bye now.