How to Do Physioball Balance Exercises
As we age our ability to balance can become compromised. Unfortunately many people are not aware of this loss of balance until they fall. There is also a misconception that loss of balance and falls are an unavoidable symptom of age. Thankfully this is not true. Balance can be improved at any age and any ability. Working on a physioball is a great way to improve your balance. As you move around you must use your leg and core muscle strength to stay on the ball. With practice these muscles become stronger and your balance will get better. Read on to learn how to do physioball balance exercises.
Instructions
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Stork Pose
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1
Sit up straight on a large physioball. The ball should be high enough that your knees are slightly higher then your hips or at the same level as your hips. If you find you have trouble balancing, hold onto the ball or a chair for support.
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2
Walk your feet out so that your knees line up over your ankles. The knees should be bent at a 90-degree angle or slightly more if the ball is larger.
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3
Stretch your arms out to the side with the palms facing the floor. Keeping your right knee bent, lift your right foot off the floor. The higher you lift your foot the harder it is to maintain your balance. At first you may not be able to lift very high, but this will improve with practice.
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Hold for at least 30 seconds. Take slow deep breaths. Since the ball is round it will move continuously underneath you. The goal is to maintain your balance as the ball shifts.
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5
Repeat with the other leg.
Straight Leg Balance
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Follow the same instructions as above to sit on the ball with both feet flat on the ground.
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This time straighten your right leg and lift the foot off the floor. Straight out to the front. Again the higher you lift the harder it is to balance.
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8
Hold for at least 30 seconds. Take slow deep breaths. Repeat other side.
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9
You can make this exercise more challenging by adding weights as shown in the link below.
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