Balance Activities for Home
Overview
If you have dizziness as a result of a brain tumor, stroke, acoustic neuroma, Chiari malformation, or other condition, you will need to perform balance activities with caution. This means keeping a firm surface within reach and wearing proper footwear. You also must keep your eyes open during all exercises to improve brain-muscle coordination. Your home exercise area should be well lit and free of loose rugs, unrestrained pets, and anything else that might increase your risk of falling. Have another person with you for safety until your balance exercise regimen is safe to perform alone.
Balance training will:
- Improve the communication between your muscles and your brain
- Increase core stabilization, which is pertinent for spine care, athletic skills, and
posture- Prevent falls
- Burn more calories because of increased demand on core muscles
- Reduce injuries
- Improve your overall quality of life!
What exercises help improve balance?
Perform these exercises at the kitchen counter or at a location that has a stable surface to hold. Remember to look out in front of you, not at your feet. Maintain good posture with a strong core. To increase the difficulty, use less assistance from the counter.
Tandem Standing
Tandem Standing: Stand heel-to-toe while holding onto the counter. Try to hold the position for at least 30 seconds. Switch feet. Perform 3-5 times on each leg.
Heel-Toe Walking: Use counter for support while walking heel-to-toe. Use a piece of tape as your line if needed. Perform 5-10 steps. Then turn around and go back 5-10 steps. Repeat 3 times.
Marching in Place
Marching in Place: Keeping a strong core with stomach tight, raise knee slowly as high as you can, pause, then bring leg down. Repeat with other leg, alternating for 20 repetitions.
Single Leg Standing
Single Leg Standing: Stand on one leg and try to hold position for at least 30 seconds. Perform 3-5 times on each leg.
Lunges
Lunges can be performed 2 ways:
Static: Staggered stance without moving feet.
Dynamic: Stepping in and out of astaggered stance. Be sure to keep your trunk upright and hips forward. Perform 5-10 times on each leg
Preventing falls and injury
Balance problems can be improved with exercise, Pilates, Tai Chi and balance retraining therapy. Persistent problems with balance, dizziness, or vertigo may require treatment with vestibular rehabilitation.
Sources & links
If you have more questions, please contact Mayfield Brain & Spine at 800-325-7787 or 513-221-1100.
updated: 09.2017
reviewed by: Lisa Cleveland, PT
Mayfield Certified Health Info materials are written and developed by the Mayfield Clinic. This information is not intended to replace the medical advice of your health care provider.
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