How Do I Improve My Balance?
Foundations:
Level 1:
Schedule 2 minutes, 2 times per week to complete your foundations balance exercises. Hold as long as you can with one hand on the chair for balance.
Level 2:
Gradually build up to holding positions for 10 seconds each with one hand on chair for balance.
Level 3:
Gradually build up to steadying yourself on with one finger on the chair.
Beginner:
Level 1:
Schedule 2 minutes, 2 times per week to complete your beginner balance exercises. Hold positions for 10 seconds each with one finger on chair to balance.
Level 2:
Gradually build up to holding position for 15 seconds while steadying yourself with one finger on a chair.
Level 3:
Gradually build up to steadying yourself for 15 seconds with eyes closed and a finger on a chair.
Intermediate:
Level 1:
Schedule 3 minutes, 2 times per week to complete your intermediate balance exercises. Hold positions for 15 seconds each with eyes closed.
Level 2:
Gradually build up to holding each position for 30 seconds holding onto a chair or wall for balance.
Level 3:
Gradually build up to steadying yourself for 30 seconds without holding onto anything for balance. Incorporate standing on a wobble board.
Advanced:
Level 1:
Schedule 5 minutes, 3 times per week to complete your advanced balance exercises. Hold positions for 30 seconds each with eyes closed. Use a wobble board for all exercises.
Level 2:
Gradually build up to holding each position for 45 seconds holding onto a chair or wall for balance.
Level 3:
Gradually build up to steadying yourself for 1 minute without holding onto anything for balance and with eyes closed.
