9 balance exercises that can increase strength and prevent falls

Balance is one of the four types of exercises, as well as strength, endurance and flexibility, which can improve your health. Balance formation is particularly important as you age because it can help prevent falls.

But do not assume that these movements are just for the elderly – you need balance for everyday movements, like walking and going up and down the stairs. And it all starts by engaging your heart, whatever the type of exercise you do.

“Your heart is the foundation of all movements, especially in stabilization work,” said Duana Soeda Stinson, specialist in NASM corrective exercises and Pilates instructor in New York Health.

Stinson has shared nine movements that will help you find your foot. You will need a tennis or butt ball, a pilates glider or a small towel. Do each exercise below in order.

Problems with your feet can affect the whole body. This is why the American Orthopdic Foot & Ankle Society recommends exercising your feet as often as you can.

• Take a tennis or butt ball. By focusing on the arc, roll the ball of your big toe on your heel and on your back, then from the average toe on the heel and on the back, then from pink toe to heel and back. Take a break wherever you feel a tight spot.
• Then anchor your heel on the ground, and with the ball under the ball of the foot, move your foot like a wiper, rolling side by side.
• Finally, with the ball with the arc, curb your toes on top of the ball to feel a stretch through the foot.
• Do this for two minutes on each foot to relax and prepare them to get involved.

A 2013 study published in Medicine and complementary therapies of the BMC have shown that the installation of yoga chair is one of the most effective movements to start the ankle, the knee and the hip at the same time. This exercise is a variation in chair installation.

• Stay with your feet together. Place a tennis or butt ball between your ankles to keep your feet parallel and engage the interior thighs.
• Lift your arms in front of you to the height of the shoulders. Return the hips to a shallow squat position.
• Lift your heels, take a break, then lower them. Repeat these four to eight times.
• Holding the heels upwards, lift your arms directly above your biceps by your ears, take a break, then lower your arms at the shoulder. Repeat four to eight times.

Shell exercises are large and effective movements to activate the gluteal muscles and hip flexors, which are crucial for global stability.

• Hold on your soft, soft leg. Fold the right leg and place a tennis or butt ball behind the right knee, tightening it, so it does not fall.
• Lift the right knee upwards on the side, turning outside your right hip for a passing hull. Then lower your back. Repeat four to eight times.
• Then, always standing on the left foot and tightening the ball, drive your straight straight heel back for a bribes. Maintain a neutral spine with the committed nucleus. Return the knees together. Repeat four to eight times.
• Make the two movements on the other side.

A figure standing four questions your balance and really opens the hips. Studies show that the exercises that reduce the support base (in this case, to one leg) and modify the height of the center of gravity are effective in the equilibrium formation. You will get both in this exercise.

The additional mini squat extends the hamstrings and the leg lifting defies your nucleus.

• Stay on your left leg and place the right ankle on the left thigh in a position in Figure Four.
• Send the hips down and back, coming back only slightly forward (think: squat to one leg). Drive through the left foot to get up. Repeat four to eight times.
• Then, still standing on the left leg, straighten the right leg at the front, slowly stamped with his hip.
• Lift and lower the right leg a few centimeters for an impulse, using the nucleus to help lift the leg. Repeat four to eight times.
• Repeat the two movements on the other side.

Here is another exercise to intensely open the hip through the movement of the hip abductor and engage the glutes. In a review of nearly 60 research articles, researchers found that the strength of hip abductions is essential for balance and mobility function, regardless of age.

Standing leg glutes are pulled during mobility movement, then the glutes of the extended leg are used during the leg lifting.

• Stay on your left leg and pull the right knee towards the chest, standing with your nucleus engaged and activated the left buttocks.
• Make a circle with the right knee, leaving it on the side, on the back, then forward again. Repeat for eight repetitions.
• Then, still standing on your left leg, extend the right leg behind you, hold it straight and pulse it from top to bottom a few centimeters, using the straight glutes to lift eight repetitions.
• Repeat the two movements on the other side.

The lateral kick is a movement used in many martial arts, including tai chi. This movement is ideal for developing balance. During each movement, different parts of the body play in turn the role of the stabilizer and the engine, allowing smooth movements to be executed without compromising balance and stability.

• Stay on your right leg with the toes turned slightly outwards and leaning slightly to the right.
• Drive your left knee to your chest, then spread the knee to kick directly on the side. Pull the knee from the inside, then lower the leg.
• Repeat five times. Then change the sides.

The act of adduction means bringing back to the center of the body. This exercise targets the hip adductor muscles. Research has revealed that equilibrium and functionality problems in the elderly can be linked to a drop in the muscular strength of hip abductors.

• Stay on the left foot with the right foot placed on a glider or a towel, the hip feet.
• Send the hips with the left knee pointing forward when driving the right leg directly to the side.
• Then lift the left heel, then go through the ball in the foot while you get up and bring the glider back to the center.
• Make sure the left knee points forward and stays on the toes all the time. Lower your heel down to reset.
• Repeat for four to eight repetitions. Then change the sides.

The divided squat or slit is an exercise that increases the muscular strength of hip and knee extensors. This exercise adds an increase in the heel for an additional balance of balance.

• Stay on the left foot with the right foot placed on a glider or a towel, the hip feet.
• Slowly slide from the right right leg, keeping the right knee and folding the left knee so that it is stacking on the ankle.
• Then lift the left heel, then go through the foot ball while you get up and move the glider. Lower heel to reset.
• Repeat for four to eight repetitions. Then change the sides.

An effective balance training program should include exercises that include static and dynamic stability postures, changes in the support base, variations in the height of the gravity center and different standing surfaces. This exercise brings most of these criteria.

Positions of board and side plates are static body balancing exercises and muscle strengthening. The pike is a dynamic but destabilizing force on the body, which is excellent for the recovery of balance.

• With your feet on gliders or towels, keep next to the hip width. Place your hands on the ground in front of the feet, gently folding the knees if necessary.
• Engaging the abs and keeping your chest in a straight line, bring your feet in a board position, shoulders on your hands and back and hips aligned.
• Turn the heels and torso to the left (the toes pointing to the right) when you lift your right arm towards the ceiling to form a side board position.
• Rebuilding in the center to reach an ordinary board.
• Then pull the navel towards the spine to lift the hips and drive the feet to your hands. (If it feels too hard, fold your knees and pull them towards your hands.)
• Repeat, this time, turning your heels and your torso to the right and lifting the left arm. Continue to alternate for four repetitions on each side.