Doing exercises to strengthen your balance is essential, especially as you age, to prevent falls and maintain good mobility. Simple exercises to practice gradually and regularly contributes to a better quality of life by making everyday movements safer.
Exo 1 Finding stability
Standing, raise your bent left leg. Arms open at the sides, hold for 10 seconds, then hold for another 10 seconds with your eyes closed. Do the same thing by switching legs. Little by little, increase the exercise time. You can then do it on an unstable surface (a cushion, a rolled towel).
Exo 2 Flexions extensions
Standing, facing a chair back on which you can lean with one hand, stand on your tiptoes, hold the position for a few seconds, then get on your heels, hold the position for a few seconds. To do 5 times.
Exo 3 Rotations
To increase the perception of the environment through the senses, perform head rotations. Sitting or standing, back straight, turn your head to the left, then to the right, following your surroundings with your eyes. You can also have fun doing it standing on one leg!
Play the balancing act
Whatever your age, your physical condition, think about working your timebalance on one leg, every day, as soon as you can. For example by brushing your teeth in the morning and evening, during your metro journeys, while cooking… Challenge yourself to last longer and longer!
Strengthen your muscles at any age
“Sight, inner ear and proprioception are used for balance. These qualities evolve with age, which is why it is important to continue to mobilize them. Muscle strengthening, particularly of the lower limbs, is also essential: ride a bike, of the squats to build muscle!“
Thanks to Jérôme Auger, sports physiotherapist, www.institut-kinesitherapie.paris
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