Five Simple Tips for Improving Your Balance
Avoid Falls and Stay on Your Feet–With a Little Help from Physical Therapy
Are you worried about falling and injuring yourself? Does limited mobility due to arthritis or another condition make you feel shaky? Balance challenges can certainly be difficult, but you do have options for improving your overall balance and stability!
One of the things we do at Expert Physio Plus is help people work on the spatial awareness and muscular strength crucial in addressing balance challenges. This is especially true for people with a high risk of falling, where improved balance could save you a trip to the hospital.
Want to learn more about the importance of good balance? Call to schedule an appointment today.
Why Should I Work on My Balance At All?
The older you get, the more important good balance becomes. Falls are one of the biggest threats to adults 65 years or older, causing millions of hospitalizations and emergency room visits every year.
While several factors contribute to this high fall risk–including age-related sensory and physical changes–you can do things to lessen your risk, and it’s never too early to get started! If you start working to improve your balance now, you’ll be in a better place as you age.
That said, there are other benefits to improving balance for younger people. A good sense of balance has a radiating effect on your overall fitness, helping to improve your posture and overall movement. You’ll be better able to catch yourself if you stumble or trip, and you might notice improvements in other physical activities, like running or playing sports.
How Can I Improve My Balance? Five Suggestions from Our Physical Therapists
- Go for a Walk: Sometimes, the best solutions are the simplest. Walking helps build core and lower-body strength, two crucial components of good balance, and it’s safe and effective for most people. That said, if you’re struggling with balance, it’s important to speak to your physical therapist first–you might benefit from initial balance training or using a mobility aid during your walks.
- Restore Your Mobility: Stiff or arthritic joints can negatively impact your balance. Our physical therapists can teach you how to restore or improve your mobility and guide you on a safe routine you can perform at home that targets your individual needs.
- Target Your Core: If you’re really struggling with balance and instability, it may be time to focus on dedicated core exercises. Your core refers to the muscles that wrap around your spine–your back, hip, glute, and ab muscles. They keep your spine stabilized, which in turn helps you keep your balance. Not sure where to start with core strengthening? Our physical therapists can show you which exercises will work best for you.
- Challenge Your Balance: As with any other aspect of fitness, spending time on dedicated balance training can help you see results. Your goal is to find exercises that challenge your sense of balance without putting you at risk of falling–again, this is something our PTs can help with.
- Assess Your Balance: If you want to get serious about improving your balance, schedule an appointment at Expert Physio Plus to have your balance assessed by one of our experts. We’ll run several balance screens to help us pinpoint the exact reason for your balance challenges–it may even be something you didn’t expect, such as inner ear issues. With a balance assessment, we can help you target your treatment to suit your exact needs.
Afraid You’ll Lose Your Footing? We’ve Got Your Back
The physical therapists at Expert Physio Plus specialize in movement and exercise. If you visit us for a balance assessment, we can design a customized treatment program that addresses your needs and abilities. For example…
- Dealing with persistent pain that makes walking difficult? We can guide you through a drug-free pain management program.
- Find most core exercises impossible? You’re not alone. Although activities like core planks have significant benefits, many beginners need to build up to them. We’ll show you core exercises that you can actually perform.
- Not sure how to challenge your balance? We’ll guide you through a progress balance training program, measuring your progress and increasing intensity as you go.
Don’t miss out on the benefits of good balance. Call us to request your balance assessment today!
Our Patients Get Great Results
“I was treated for shoulder injury and plantar fasciitis in November. Having a very short time to get the treatment completed before leaving for an extended trip, Mina Gebraiel was extraordinary and helped reduce my pain and increase my ROM. After 4 treatments I returned from my trip with no pain and good function in both my shoulder and my foot. I cannot thank him enough for all his work and his knowledge on how to get to full function and return to playing sports. He is highly recommended!” – Marie
Help! Planking is Too Hard for Me!
If you’ve ever looked into strengthening your core, you’ve likely heard of planking. This deceptively difficult exercise involves holding your body in a straight line like a plank of wood. The most common version involves supporting yourself on your forearms and your toes.
It looks easy, but in reality, planking requires a tremendous amount of core strength while requiring you to use proper form–not letting your hips sag or stick too high up in the air, for example. And sometimes, someone might try a plank for the first time, only to discover that it’s nearly impossible for them to hold the position for 6 seconds, much less 60!
If that sounds familiar, don’t despair. You can build your core strength through plank variations.
If Planking is Too Hard, Try These Variations Instead
- Tabletop Plank: Performing a plank correctly requires activating your core muscles. This exercise helps you learn what that feels like. Position yourself on your hands and knees, your gaze on the floor, and your spine neutral. Practice engaging your core muscles–but don’t hold your breath.
- Bear Plank: Once you’ve got the hang of a tabletop plank, try a bear plank. Start in the same position as a tabletop plank. Then, tuck your toes, engage your core, and lift your knees about an inch off the ground. Hold for as long as you can, take a break, and then repeat.
- Incline Plank: Rather than resting your forearms on the floor, you can try a plank in which you rest your forearms on a bench or step. Arrange your forearms or palms on a sturdy, flat, elevated surface, then walk your feet back until your body forms a straight, diagonal line. Brace your core and hold for as long as you can.
Exercise of the Month
Modified Plank
Start by lying face down on the floor. Bring your elbows underneath your shoulders. Lift your hips and torso off the ground, keeping con-
tact with your knees and elbows. Your hips and torso should be as straight as a plank. Hold for 30 seconds.
2 Sets, 2 Reps.
Call Us Today
Want more tips on improving your core strength? Make an appointment with Expert Physio Plus today!
Tee Up for a Healthy Golf Season
March marks the arrival of spring and the anticipation of a brand-new golf season. It’s not just about dusting off your clubs but also about prepping your body for the game. Here are some effective tips to ensure you swing into the new season at your best physical ability.
- Dynamic Warm-Up: Replace traditional static stretching with dynamic warm-ups like leg swings, arm circles, and torso rotations to prepare your muscles and joints for the various movements in golf.
- Balance and Coordination: Golf requires a high level of balance and coordination. Our therapists can give you drills to enhance your stability, which in turn will improve your swing.
- Soft Tissue Work: Use foam rollers or a massage stick to work on your soft tissue. This helps muscle recovery and keeps you loose and limber, reducing the risk of strains or sprains.
By incorporating these cutting-edge tips into your preparation, you’re setting yourself up for a healthier, more enjoyable golf season. May your drives be long and your putts be true!
Feeling Lucky? Refer a Friend!
Feeling lucky at Expert Physio Plus? Share the good fortune by referring a friend! Your recommendation helps others discover us, builds trust, and supports what we do every day. Send a friend our way and help them experience the care you know and love. Thanks for being part of our community—we’re so grateful for you!
Recipe of the Month: Lucky Green Power Bowl
Ingredients:
- 1 cup cooked quinoa (or brown rice if you prefer)
- 1 cup fresh baby spinach or kale
- 1 cup broccoli florets
- 1 cup Brussels sprouts (halved)
- 1 tbsp olive oil
- Salt + pepper
- Optional: garlic powder or smoked paprika
- ½ avocado, sliced
- ½ cup cucumber, chopped
- ¼ cup green peas or edamame
- A handful of fresh herbs (parsley, cilantro, or mint)
Dressing:
- 2 tbsp tahini
- Juice of ½ lemon
- 1 tsp Dijon mustard
- 1 small clove garlic (or ½ tsp garlic powder)
- Water to thin
- Salt to taste
Instructions:
- Roast the veggies: Toss broccoli and Brussels sprouts with olive oil, salt, and pepper. Roast at 400°F (205°C) for 20–25 minutes until crispy and golden.
- Build the base: Add quinoa to a bowl, top with fresh greens so they slightly wilt from the warmth.
- Pile on the green magic: Add roasted veggies, avocado, cucumber, peas, and herbs.
- Drizzle the luck: Whisk dressing ingredients until smooth and pour generously over everything.
- Optional flair: Sprinkle with pumpkin seeds or hemp seeds for extra crunch.
