Our ability to balance assists us silently with walking, carrying things, and more. Balance problems can lead to debilitating accidents, reducing your mobility and independence. Thankfully, you can complete physical therapy exercises for balance problems to strengthen your body and improve your physical abilities.
Exchange Physical Therapy Group offers physical therapy services in Jersey City and the surrounding areas. Our team works hard to create a customized treatment plan for each client to improve comfort and strength. Here are a few exercises we might suggest you continue to practice at home.
Balance Exercises and Their Importance
A person’s capacity for balance incorporates several internal systems that translate into motor ability. The Vestibular Disorder Association notes that we generally require input from the following systems and organs for good balance:
- Our eyes
- Our vestibular system, also known as ear canals
- Our muscles and joints
- Our brain stem, cerebellum, and cerebral cortex
Disruptions with these systems can cause balance issues that affect your ability to move. Physical therapy treatment should focus on increasing mental and physical connections between your input sources. You may hear of these exercises during treatment programs that suggest you move around at home.
#1. Sit To Stand, Stand To Sit
Many physical therapy exercises for balance problems incorporate what could be regular daily motions. These exercises allow you to feel comfortable while working out and potentially reduce the strain on your body.
For this exercise, rise from a chair without using your arms to help push your weight up. If you cannot do it immediately, place a firm pad on the chair seat to help you lean properly for standing. Then, return to the seated position slowly instead of dropping back into the chair.
We generally suggest doing this as many times as you can. Loveseats or other seats with divots may not work well without a firm pad for support. Because this is a more relaxed exercise than some others, you can also watch TV while doing it.
#2. Supported Sidestepping
In the first exercise, the chair functioned as a support you could catch in case you felt like you would fall. For this exercise, you can use a countertop or wall as a potential support to catch yourself.
You face the wall or countertop with both feet pointed straight ahead. Then, you step sideways in one direction, left or right, until you get to the end of the wall or counter. After reaching one end, still facing the support, walk in the opposite direction until you reach the other end.
As you become stronger, a physical therapist may add resistance bands at your knees or ankles. This process can strengthen your leg muscles and add a comfortable level of strain so you can push yourself more. Though you may feel somewhat uncomfortable, none of these exercises should cause sharp pain.
#3. One-Leg Stand
While near sturdy support, stand on one leg for as long as possible. Alternate your legs with each try. After standing on your left leg for a few seconds, stand on your right leg for the same amount of time.
Try to reach 30 seconds on each leg as you become stronger. Once you can do it with ease, start incorporating daily tasks into the exercise. You can brush your teeth, wash the dishes, or talk on the phone while standing on one leg.
Improve Your Balance with Our Team
Vestibular disorders and muscle weakness, among other causes, can reduce your ability to balance. To help improve your ability to move, rely on a professional team that works to your benefit.
Exchange Physical Therapy Group helps citizens in Jersey City, NJ, with vestibular physical therapy and other forms of physical improvement. Our experts suggest various physical therapy exercises for balance problems to have you reach a full recovery. Your health and well-being always come first, and we can work with other professionals in your care team toward your comfort.Call 201-721-6130 today to schedule an appointment or consultation!