Are you feeling like your balance is getting worse since the COVID quarantine started? You’re not the only one. Last month we were finally able to hold in- gym classes in Oregon for a few weeks, and the people who had not participated in our virtual classes the previous months had marked decline in their balance.
You should never neglect your balance training. Even professional athletes work on their balance every day. It is vital for your functional ability. A fall can have devastating consequences.
There are so many systems in our body that affect balance. In our live-virtual classes we address most of them. These include your eyes, ears, feet, nervous system, and power through your hips and core (to name a few).
Watch this video to learn how to address the strength and power of your hips to get up from a chair:
To Do This Balance-Power Exercise:
- Use a straight-back chair without arms (folding chair height is about right) placed against a wall for safety.
- Start by sitting tall in the middle of the chair. Place each hand on the opposite shoulder, crossed at the wrists.
- Place your feet flat on the floor, back slightly farther than your knees and with one foot forward for balance.
- Keeping your back straight and your arms against your chest, rise to a full standing position. Then sit back down again with good control.
- If you are timing this for 30 seconds, begin standing on “Go”, then repeat for 30 seconds, and finish with sitting on “STOP”.
- Count the number of times you can come a full standing position in 30 seconds. If you score under 14 times, you are at a risk for falling because you lack the power it takes to get up, walk, and navigate your surroundings safely.
Practice every day doing it 10 times without being timed. When that get easier, increase the amount you do. If you must use your arms, don’t get discouraged, just think of it as your baseline and practice until you don’t have to use your arms.
Periodically, have someone time you and count. Be careful and safe by keeping your chair against a wall and standing up (not forward). Our goal is to improve your balance!
Learn more about our Virtual Live Exercise Classes by clicking here. Ready to join and get started? Call (503-407-1335) or email us today!
– 💜 Kimberly