Feeling unbalanced when you walk for short distances? Do you feel wobbly when getting up from or sitting down in a chair? If you answered yes, then it’s likely that you could use some help improving your balance.
As our bodies age, they wear out, and this wearing often affects our ability to balance ourselves. You might not think that balance is an issue for you. This opinion could last right up until the first time you unexpectedly fall down, and falling is far too likely for seniors. In fact, research shows that 25% of Americans over 65 fall every year. That might not seem so bad, but falling once nearly doubles the risk that you’ll fall again.
Physical therapists can be useful allies when it comes to the fight to improve your balance. These specialists can help you treat issues that are making your balance worse, and one of the most common treatments they use is therapeutic exercises like:
- Rearward leg raises
In many cases, your physical therapist will have you start with static therapeutic exercises. Such exercises don’t require much movement, but they can help build strength in a senior’s legs, butt and lower back. In turn, this added strength can help improve your balance. Rearward leg raises are one static exercise that your therapist may recommend for you.
How to perform rearward leg raises
- Stand with your hands on the back of a stable chair or a kitchen counter.
- Slowly lift your left leg straight backward without bending your knee or pointing your toes.
- Hold the leg up for two or three seconds.
- Lower your leg back down and repeat this movement until you’ve done 12 to 15 repetitions with each leg.
- Rocking the boat
Once your strength and balance have improved slightly, you can move on to exercises that require a little more movement. A balance exercise that physical therapists often recommend to seniors at this stage is the rocking the boat exercise.
How to perform the rocking the boat exercise
- Stand with your feet planted firmly about hip width apart.
- Make sure your back is straight and you’re looking forward.
- Transfer your weight to your right foot and lift your left foot off the ground.
- Hold your left foot in the air for up to 30 seconds.
- Bring your left foot back to the ground and transfer your weight to it.
- Lift your right foot off the ground and hold it in the air for up to 30 seconds.
- Continue to repeat these steps until you’ve done five to 10 repetitions per foot.
Panther PT offers more than just exercises for seniors who want to improve their balance
Are you a senior who is looking for more than exercises to improve your balance? Our physical therapists at Panther Physical Therapy can help you find what you’re looking for. We offer free screenings designed to reveal the root cause of your balance issues. Additionally, our therapists excel at building comprehensive balance therapy plans that could include:
- Therapeutic exercises
- Joint mobilization
- Graston Technique®
- Trigger point therapy
- Ergonomics training
- Virtual therapy
- At-home care
Contact us today for more information about how we can help with your balance issues or to schedule your initial appointment.