Whether
your poor balance is due to age-related declines in strength or sensory-motor
functions or a chronic condition such as multiple sclerosis or Parkinson's
disease, these exercises can help.
1. STAND
ON ONE FOOT.
Hold on to a sturdy chair that won't move, or stand next to a
wall and put your hand on it for support, and lift one foot. Then try standing
on one foot without holding the chair. As you feel steadier, try closing your
eyes. Then repeat with the other foot.
2. WALK
HEEL-TO-TOE.
Position the heel of one foot just in front of the toes of the
other foot for each step, as though you're walking on a tightrope.
3. LIFT
YOUR ARMS.
Raise your arms out to your sides at shoulder height, then
choose a spot on the wall and focus on it to stay steady as you walk.
4. USE
YOUR HEAD.
Turn your head from side to side while walking in a straight
line. Every couple of steps, look at something on the left and keep it in
focus, then look at something on the right and keep it in focus.
5. KICK BACK.
Hold
on to a chair or stand next to a wall and put your hand on it for support, then
slowly lift and extend one leg straight back without bending your knee or
pointing your toe. Hold the position for one second then repeat 10 to 15 times
with each leg.
6. LIFT
TO THE SIDE.
Hold on to a chair or stand next to a wall and put your hand
on it for support, then slowly lift one leg straight out to the side with your
toes facing forward. Hold the position for one second, then repeat 10 to 15
times with each leg.
http://journals.lww.com/neurologynow/Fulltext/2016/12030/Balancing_Act__Unsteadiness_is_a_common_symptom_of.18.aspx
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