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How to Improve Balance and Stability

  • Admin
  • Sports
  • August 2, 2018
  • (0)
  • (215)

 

When it comes to fitness, the most common questions people ever ask on the internet are how to lose weight, how to build strength, what to eat, etc but hardly anyone asks how to increase balance and stability.

No denying the fact that it takes time to improve your body balance and stability. Nevertheless, it is important to develop this ability to be able to perform basic tasks like walking and running smoothly. Poor balance can often lead to serious issues that can limit your independence completely! It has a huge negative effect on your quality of life still unknown to many.

You can, however, improve your balance and stability over time with the help of our physical therapy services at ABTP. According to a journal published in 2016, Physiotherapy interventions like balance training combined with muscle strengthening, range of movement and walking training exercise is effective in improving balance in patients with Parkinson’s disease and more effective than just balance exercises alone!

At ABTP, the customized physical therapy program that our experienced physiotherapists create for an individual also includes some effective exercises that help improve body balance and help restore your normal mobility:

Exercises to improve body balance:

Liftoff

Stand with feet together. Then bend forward till you hip is parallel to the ground. Extend both arms by sides and slowly lift your right leg behind you. Maintain this position for 30 seconds and then switch to another leg

One Leg Squat

Stand on the right foot with left foot in the air, knees straight in front of you. Then slowly bend the right foot and squat down. Hold that position for 30 seconds then release. Do 10-12 repetitions.

Plank with Flying Plane Arms

Lie down on the floor in plank position. Lift your body up with hands directly under your shoulders. Then bring one arm straight in front of you and fan it out. Return back and do the same with another arm. Do 8 repetitions

Ball Pushup

In a plank position, place your feet on the ball with hands on the floor. Bend your elbows down towards the floor then return back to plank position. Do 10 repetitions.

Benefits of Balance exercises

After performing the above-mentioned balance exercises, you’ll gain many benefits regardless of your age such as:

  • Increased mobility
  • Reduced risk of falls
  • Increased Coordination
  • Injury Prevention in Sports
  • Improved static balance (standing still)
  • Improved dynamic balance (During movement)
  • Reduced chronic ankle pain

At ABTP, we have 3 machines which help in assessing and improving your current balance and stability- static, dynamic and hip prokin. On the static prokin, we assess your static stability- that is stability at rest. On the dynamic prokin, we assess your dynamic stability- that is stability when your position is disturbed. On the hip prokin we check your hip or pelvic stability. All the tests are done with relation to the position of your trunk. There is a sensor attached to ensure there is no compensation from your trunk, giving us accurate results. It is practically impossible to get this assessment done without the use of such technology and machinery that is available at our centres. With the use of these test results, a customized conditioning program will be prepared for you, to help you reach your goal- better balance and stability.

Static & Dynamic Prokin
Balance Trunk MF / Hip Prokin

If you feel the need to improve balance and gain your functionality back, visit ABTP centre today!

Our medically trained professionals carry out an assessment to identify the problem and then create an exercise program that is tailored to your needs. For more information, click here

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