Training Exercises
There are many simple and effective exercises to help strengthen and improve balance, stability, and coordination. The following is a small selection of dynamic movements and static holds to get you started. These exercises can be done anywhere with just your body weight. For added challenge, you can try these while holding weights, standing on a foam block or a wobble board. As always, please consult your healthcare professional before starting any exercises programs.
Easy
Sit to Stand
Strengthens leg and hip muscles to maintain mobility
Sit in a chair with feet firmly planted on the floor hip width apart. Use the chair arms if extra support is needed. Slightly lean forward while firmly pushing into your heels to stand up, then gently push the hips back to sit back down. Do this 10 times. As you get stronger, hold a weighted ball in front of you, or try standing on a piece of foam or pillow. This can be progressed to air squats as you gain strength and balance.
Tightrope Heel-Toe Walk
Improves leg strength and body coordination
Stand tall with good posture. Stand next to a wall if needed. Keep your eyes on the horizon and pretend you are walking on a tightrope. Place your right foot directly in front of your left foot, then lift your left foot and place directly in front of your right foot. Your heel should be just touching the toes.
Back Leg Raises
Strengthens leg and hip muscles to maintain mobility
Stand tall with your feet hip width apart. Hold onto a chair or sturdy furniture if necessary. Lift one leg behind you without leaning forward. The standing leg should have a small bend in the knee. Hold your leg behind you for 2 seconds, then gently set down. Repeat 10 times, then do the same on the other side. As you get stronger, try holding the leg up for 10 seconds before setting down
Intermediate
Tree Pose
(Single Leg Stand)
Improves ankle strength and ankle stability.
Stand tall with feet together. Shift your weight to your left leg and raise the right leg and align the foot to the inside of your left knee with toes pointing down. Keep your pelvis as level as possible and raise your arms over your head and hold for 10 seconds. Return the right foot to the ground and switch to the other leg. Repeat 5 times. As you get stronger, increase the hold time until you can reach 30s without support.
Single Leg Side Raises
Strengthens the hips, glutes, abdominals, and back muscles.
Stand with feet hip width apart, toes pointed forward. Hold onto the wall or a sturdy piece of furniture if needed. Have hands either in front of you or on your hips. Shift your weight to your left foot and flex your right foot while bringing it out to the side. Keep your hips as level as possible. Slowly bring the right leg back to position and repeat 10 times. Repeat on the other side. As you get stronger, try holding your leg out for a few seconds before bringing it back down. This exercise can help with posture and reduce risk of back injury.
Curtsy Lunge
Builds lower body strength and stability.
Stand with your feet hip width apart and hands on hips. Shift your right foot behind you and reach towards the left. Bend both knees lowering down in a curtsy motion. Slowly rise back up and bring the right leg back to hip width apart. Do the same on the other side. Repeat 10 times on each side.
Advanced
Single Leg Deadlift
Good for coordination and core stability.
Balance on your left foot. Slowly bend forward at the hips making sure your abs are engaged. Reach your arms toward the ground while your right leg lifts behind you for counterbalance. Keep your knee relaxed and back flat. Tighten your buttocks and slowly return to standing position. Switch legs. Repeat this 10 times. When you get stronger, try holding a 5 or 10lb weight in your hands. You can also try doing it on a foam or balance board.
Single Leg Squat
Targets all the major muscle groups in the core and the legs for control, stability, and strength.
Stand on one foot with your other leg bent behind you. Squat down as low as you can without losing your form. Don’t let your knee go past the toes of your standing foot. Stand back up slowly and repeat 10 times. Do the same on the other leg. For an added challenge, hold the bent leg in front of you, also known as a pistol squat.
Warrior III
with Airplane Arms
Strengthens the body from head to toe and even out imbalaces
Stand on one foot and hinge at the hips so that your torso is parallel to the ground. Extend both arms out to the side and your other leg behind you. Make sure you keep your back straight and your pelvis level. Hold the stance position for 30 seconds then repeat on the other leg.