Balance Exercises - Top 5 Balance Exercises for Fall Prevention
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- čas přidán 1. 07. 2024
- *MEDICAL DISCLAIMER: All information and content presented in this video are for educational and informational purposes only. The information presented here is not intended to be and should not be used as a substitute for any professional medical services and/or consultation provided by your physician, physical therapist, or other health care provider. By watching this video, you agree that neither Dr. Ben PT, nor Physio Rising LLC, shall not be held liable or responsible for any injuries, damages, or losses that may come as a result of relying on the information or following any actions contained in this video. Always consult with a professional health care provider before beginning any exercise or balance routine, and also before making any decisions about your health, medical diagnoses and treatments.
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Hi Everyone!
In this video I'll be discussing the top 5 balance exercises that I use in the clinic to help with fall prevention! We will also be looking at WHY balance exercises are so necessary for EVERYONE as we age and get older. These are simple exercises for balance that can be done safely with proper support and supervision. Be safe and balance well!
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// ABOUT DR. BEN //
Dr. Ben is a practicing physical therapist in New England. He attended Boston University for undergraduate studies and then finished his graduate studies at Sacred Heart University.
After receiving his Doctorate of Physical Therapy, he was accepted into an Orthopaedic Physical Therapy Residency Program, where he specialized his training to better help others. Since then, he has been on a journey of learning and discovery in helping people with his knowledge and compassion as a Board Certified Orthopaedic Clinical Specialist in Physical Therapy.
I’m 65 & ride my bike outside up to 20 miles in one day. I walk 4/5 miles with no issues. I’ve fallen twice in the past 2 weeks due to uneven sidewalks. Even hit my head hard on the cement yesterday when I fell the 2nd time. Thankfully no broken bones or issues from the falls. I will do your exercises until the day I’m gone & thank you for the video. Our city( va beach, Va) & probably many cities need to do a better job of maintaining sidewalks for all ages that use them.
You should be riding on the road. It's usuallly better maintaiined.
@@damon4802 true the roads have less debris & better maintained but idiot drivers will run you over. Just saying
take care
Dr. Ben, I have had 2 AVM's and 2 fractures from falls. Your the first person to address balance issues in a very compassionate and knowledgeable way....actually addressing balance as to where I'm at. I can tell you see the person as an INDIVIDUAL. THANKS!!!
Great short video on balance. I am 76 and took a tumble about three years ago. Now I was a national gymnast and this may have saved me from a serious injury particularly as I have good spacial awareness. I took most of the force on my hands, by going through a press-up position. I put the incident down to my failing eyesight and my decreased leg strength. In years gone by I frequently turned on my ankles particularly when engaged in sporting activities. After non weight bearing ankle exercises I used a wobble board and rehearsed several proprioceptive exercises. This has certainly paid dividends.
Thanks for stopping by and sharing your experience!!
Very nice vidio thank u sir
A ver useful set of exercises. Than You.
L9
I am 74 i have parkinson i am falling down many times
I'm also 86 and I've never fallen....come close though. I've only been doing this for two days but I'm feeling a great deal more confident. I have high hopes moving forward. Thanks Dr. Ben!!
You're very welcome! Thanks so much for stopping by and commenting! I'm glad you found this helpful!
How do you stregthen thigh muscles with motor axonal polyneuropathy.(Elderly) thanks
@@DrBenPTi
I have M.A. Pollyneuropathy and Arthrytus in both knees. What do you suggest. Thank You Ron Wilson.
Much appreciated after a fall for support and remedying future falls
I’m a senior of 72 years young I’m in pretty good shape walk tons but my balance is not good so thank you so much for posting this I have have a few really bad falls broke a few bones so I’m trying to work on my balance which is terrible so going to do these exercises !! New sub here !!💖💖💖
Great exercises and explanations!
Thank you very much. I’ve been looking for balance exercises and found this in my feed.
You're welcome! Glad this was helpful information!
Thank you!
Special Thanks,easygoing& excellent but all very
HELPFUL.
Great and so easy important tools to eliminate a very unpleasant experience. Thank you!!
Agreed! Glad this was helpful!
Thanks so much for a wonderful video 🙏💞
Very helpful, Thank you Dr. Ben!
You're welcome! Thanks for the feedback!
Great video Dr. Ben!
These exercises will be beneficial. I am 72 years old. My right eye had to be sewn almost completely shut. Therefore, my depth perception as well as my balance are affected. Thank you for suggesting the kitchen counter instead of a chair to hold on to.
I've lately become extremely unsteady walking, like can't walk without veering left or right. I went to the doc about it but she didn't seem to address the issue! So I was happy to find your channel, because I know these exercises are what I need. They make sense. It's a pity the doc didn't think of recommending them to me. Thank you Ben
I have had a couple of falls fortunately no broken bones just a scrapped elbow, do have neuropathy and lower back issues. Will definitely be doing your recommended exercises. Thank you.
Thank you doctor
You make so much sense 😊
Thank you, sir. Great advice and demonstration.
You're very welcome! Thank you for stopping by and commenting! If you'd like more balance content, you can watch my playlist here: czcams.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Very helpful... thank you. I also liked the way you explained why a particular exercise was done. And the benefit.
You're very welcome! I personally like to know the reasoning behind everything I do, so I like to share that knowledge! :)
This is a video I am very happy I stumbled into ! GREAT balance exercices I will be teaching my senior students this afternoon ! Thank you !!! Greetings from France !
Thanks so much missaysa! I hope the class went well! :)
It did ! Thank you ! :)
Thank you so much for this, love it. 👍
You're so very welcome! Glad to be helpful!
Thank you.
Thank you for giving me some advice helping me to stand better.
You're very welcome! Glad to be helpful
Sweet video. I like the slideshow validating the purpose of the exercises. I like the exercises. Elegant editing too.
Thanks so much for your feedback!
Thanks.
Will try the exercises and give comments.
Thank you for that information, much appreciated. Michael
You're very welcome! Glad it was helpful for you!!
Thanks a lot for your tips which will be of great help!
Happy to be helpful! Feel free to watch the other videos in my balance playlist when you're ready to progress! czcams.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
I will be 80 in January 2022 and my balance has been getting worse. With your exercises I will improve..
Thank you for explaining so clearly.
Simple & Good thanks.
You're welcome! :)
I had a couple of falls in 2018 (down stairs) so I started doing balance exercises. The exercises that I picked were Tree Pose, Warrior 1, 2, 3, Half-Moon Pose, Eagle Pose, Side Angle Pose and Triangle Pose. I try to hold each pose for 60-90 seconds for each leg and I think that they engage all of the aspects that your body requires for balance. I do single-leg squats from time to time and those are good for keeping some of your core muscles strong. I am usually sore for a day or two after doing those. There's a lot of stuff to avoid falls as well that are related to home layout and you can get a social worker to come in to do a consultation on your home layout to fix problems with your living space that could lead to falls.
Michael Moy Thanks. Congratulations on being able to do the exercises you're talking about, but I'd like to know how old you are?
Thanks so much for sharing your experience! Having a safe environment is also definitely an important aspect to avoiding falls!
@@DrBenPT 👍
Thank you Best Wishes
Thank you Dr Ben for this great video. The exercises are so easy and just what I need to stay balanced.
You're very welcome! Glad you found this video helpful!!
This video demonstration is truly helpful as we age. 👍🏽😊
Glad this was helpful!!
Vijaya from USA. I enjoyed a lot ur 5 minutes video and explaining why’re reasons we fall . I am 65 years old I often fall but don’t know why my son is an emergency doctor he often tells me how important I have to be careful like you said how many people comes to see him etc
Now I understand my weakness please help us more thanks for the video 🙏🙏🙏
Excellent! Thank you.
You're welcome! Glad it was helpful!
The best video covering Balancing . Thanks for sharing 🙏🙏🙏
Thanks for stopping by! I'm so glad you found this video helpful! Best wishes to you!
I like your exercise for seniors. I’ll do them, thanks 😊.
Thank you for sharing valuable helpful TIPS. I appreciate you greatly!
You're very welcome! I'm so glad you found this helpful!
Thankyou. That will help my balance heaps.
You're so welcome! I'm glad that this video has been helpful!
These simple exercises have helped me. Thank you Dr. Ben.
So glad you have found these to be helpful!
I'm 71 and currently going to a local ortho clinic to work on my balance. I have 2 more weeks to go after this, so I've been looking for alternatives that I can do at home. I've seen a few that all seem to share similar moves and activities. But so far, I am leaning toward (no pun intended) Dr. Ben's very gentle approach.
Thanks so much Rachel! I always try my best to make sure that there are ways to modify the exercises so that they fit people's needs! Happy balancing!
@@DrBenPT Thank you!
I've been searching for a video on balance and so many are way too technical and confusing. I really don't need to know the bone structure of my foot, or what my butt muscles look like - sigh. What I want to know is what can I do easily at home to get my balance back. Thank you so very much, I am sending this video to my sister in law who has issues with falling.
heartly forde
Excellent. Thank you.
You're welcome! Glad to be helpful!
Awesome info!!!!!
Love this video...ThANKS.
Thank you!!
Glad I discovered this sight! I have fallen 3 times for loosing my balance...hope your suggestions will help me!!
Thanks so much for stopping by and commenting! Best wishes in your balance journey!
Indeed very practical. Heartfelt thanks ❤
You're very welcome! I'm glad you found this video to be helpful! Best wishes to you!
GREAT VIDEO --
I'm 86 and a little off balance at times. Thank you for your great advice! It helps!
You're very welcome! I'm glad you found this to be helpful! Thanks for stopping by!
Hi dr ben. I like your vdo. Thank you
Loved the video very well done
Thank you!
Thankyou Dr. Ben. I'll try these exercises out. I have Pironeal tendonitis which has adversely effected my balance and walking style. I can have a lot of trouble keeping my balance when I walk up stairs or steps, something that I like to do for exercise. I live in Wellington, New Zealand, which is a very hilly (and windy) city. I am slowly recovering from my Pironeal tendonitis and endeavouring to at least approach what I used to do so easily when I was younger. I am 64. Thanks for the video. Cheers!
Hi there! Yes, that kind of tendonitis can be difficult, both because of pain and potential balance issues! An important thing would be to strengthen the peroneal muscles and tendons in a pain free range to the point that it can handle the stress of prolonged walking! It can be done, but it takes time and making sure you don't do too much activity where the tendon just continues to become aggravated. Also, fun fact, my wife and I were just in New Zealand in November/December 2019! We love Wellington (and all of New Zealand!)
Lml
Thank you this is one of the best videos I have come across, and you really seem to know what you are talking about! I have had Diabetes Type 1 for 63 years, and unfortunately have some neuropathy in my feet. I have very poor movement in my feet, can’t wriggle my toes, or move my feet up and down at all well. I also had a carcinoma in my ankle, which seems to have left me with great difficulty balancing! However, I really want to try your exercises…..I am also riding a Trike Bike, which I love, it is electric assisted pedalling, which is brilliant. Thank you 💐💐🌟again, trying to stay alive and keep my legs going
Thanks so much for stopping by and commenting! It's always okay to start slow and gradually work your way up. Each person is different, so everyone has a different starting place. Best of luck to you!
@@DrBenPT thank you for replying, you are right, I just wonder if I will improve or not! 🙏🏻
Thank you for the video. Some of the exercises I do for my knee replacement PT. How might tinnitus affect one’s balance and propensity to fall or trip?
Thank you for the exercises I to have great difficulty for balancing myself.I will try out these exercises.
You're welcome! I hope you see improvement in your balance! Stay safe!
Thank you, I’m going to do these and see what happens.
Thanks so much for stopping by! A little practice every day should help you feel a difference. Best wishes to you and stay safe!
Million million thanks Blessings to you
You're so very welcome!! Glad to be helpful!
Good to see a video on balance disorder
Very good Stability Exercises. Tha nk you.
You're very welcome!
I’m a fellow PT and I appreciate your video so much and plan to use it as a reference and learning tool for people who will benefit.
Wow! Coming from a PT colleague, that means so much to me! Thank you so much for your kind words!
@@DrBenPT ♥️
@@DrBenPT I’m cheering you on and I appreciate your clear and helpful content. Well done. Keep it up!!
Thank You!
you're very welcome!
Very good exercise
Great video on balance !
Thank you so much! I have other balance videos in my balance playlist when you're ready!: czcams.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Top quality information.
Thanks for stopping by! Glad you found the video informative!
Thank you for your video I'm been having balance problem fo a few years not and it is impacting my life feel very nervous so I'm going to try your exercises hopefully my balance improves and my confidence to be able to go places again I'm 69 years old
Dr. Ben, thanks so much for teaching the exercises! I have just found this video, I hope it will help me! I’m 62 n progressively falling a lot , last year I fell 8 times so my head is not as smooth as before n I got many bruises throughout my body. Just this morning my optometrist told me that severs of her clients also have similar problem I.e balance after got Covid. I got Covid twice n since then on my balance became a problem 😢 ! I just hope this can be cured n people will come up n sharing with me what should we do?!?
Very informative!
Thanks so much! I've been so busy with some life changes, but I hope to post some more videos soon!
Very nice thank you and your big smile
Thank you! Glad it was helpful!
Thanks for sharing
You're very welcome! Be sure to watch my other balance videos in my playlist when you're ready to progress!: czcams.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Great exercise like all your others. Thank you very much.👍
You're very welcome! Glad you found this video to be helpful!
@@DrBenPT 🙂
great video Sir thanks
Thank you! You're very welcome!
Thanks .
You're welcome!
شكرًا
I think core strength is another tool for good balance.
Thanks great video wish I saw this my parents were still alive it would h have really helped
Just the same still great advice even for me since I too am getting older now 68 and surely won’t be getting any younger
.
Thanks for stopping by and I'm glad you found this helpful!
Loved this , I am an exercise instructor and always look for new ways to help my seniors with balance . Thank you
So happy this is helpful!!
Me too
Dr Ben your exercises are a great help to me, Lately I suffered sever pai in my lumbar down to my legs and feet which made me hard to balance my body.
Afhbrtzhfielfdx weathershjeks
Vry gud information of health n balance
Glad this was helpful! Thanks for stopping by and commenting!
thank you
You're very welcome! Be sure to check out my other balance videos in my playlist when you're ready!: czcams.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
These exercises certainly seem to help!!!
Great , very informative
I'm so glad this video was helpful for you!
Can a BOSU be used rather than a flat surface. If yes would theire be any modifications to the exercises you have a have shown
Robert Mucha currently trying to strengthen right knee its bone on bone no cartilage try all options before considering Knee Replacements
tHANK YOU.
Those exercises are pretty good
Tq .friend. How r u Ben? Just for balancing I learnt a lot
Clear no need for background music,even if low,its annoying. slow instructions. Great
Thanks for the feedback and for stopping by! I'll keep that in mind for future videos!
Revised this video again month later been working on balance, gym, silver sneakers.
Your the only one that taught Leaning forward and re-enter. Will add this now thanks!!
Very good video
I'm 64 and in excellent shape but I'm afraid of loosing my balance and falling. Thanks for the help!
I am 70 and have fallen over a few times. Broken ribs etc. This has certainly helped me
Thank you. These exercises are helping my calf muscles which has been feeling weak and painful
I'm so glad these have been helpful for you!
Love the exercises
Great video
Thanks so much for stopping by and commenting! If you'd like more balance videos, I have a balance playlist here: czcams.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Those exersice good for the balance .
Thank you Sỉr ♥️
You're welcome!
Thanks Dr. Ben. My lumbar radiculopathy has caused my anterior tibialis and calf muscles to be very week. My balance is terrible and I feel like I am on stilts. My therapist has given me many of the exercises in the video, but progress is very slow. What set and rep ranges do you recommend for these exercises. Thanks in advance.
Sets and reps are always variable depending on each person's tolerance. For someone who has had no other injuries or medical conditions, they can usually go until muscle fatigue in order to build strength. When other medical conditions are involved, the point of muscle fatigue can occur much quicker, sometimes as quickly as 5 repetitions. When I'm treating patients, I watch every repetition performed to make sure there are no signs of muscle fatigue. I hope this is helpful information!
I teach balance classes to elderly seniors and these are all great! Unfortunately we have to use chairs for safely as the wall space is either windows or mirrored walls.
As a 64 yr old, I noticed around three years ago that my balance seriously declined. Since teaching weekly classes as well as practicing on my own, I’ve seen amazing improvement and am quite comfortable with more advanced drills as well.
I’ve also seen a great improvement in the regular attendees to class as they too confirm the difference!
Thanks for this video and the good reminder simple drills are still very beneficial.
Thanks so much for sharing your story! It's so great that you've been sharing your knowledge with others :)
Hi Dr Ben starting having issue with near fall(intermittently. Not very often) and actually fell 3 times last 3years just like that out of the blue! there is an issue also with vestibular disfunction over the years and Olso lower left foot scar tissue after surgery which is digging deep and hardening inner part just above the malleilous bone 40 years ago after broken bones so this part is a disaster and at the right groin also small scar tissue after bone graft preformed may be this causing kind of neuropathy?? So I have to look and pick which is appropriate exercise ( I am just reviewing the video again carefully thanks for that) to both issues at the same setting....Coincidentally your exercises you are showing resemble the Chinese chi gong called the TAICHI RULER wich is famous for body strengthening and longevity. Is that ring the bell for you ? specially for the elderly. Thank you for your reply
Hi! I am familiar with Tai Chi, but not with the ruler. Definitely Tai Chi has a lot of different movements which require control and balance and is also low impact, which is very helpful. I can't say for sure about a neuropathy coming from the bone graft, but possibly some of the nerves in the left foot are caught up in the scar tissue that is present? It would be worth having a professional check it out for you if you are feeling some numbness in the foot. Please be careful when performing the exercises and make sure you stand next to something sturdy! (Or have someone stand right next to you just in case). Good luck!
Wearing crash pants and elbow and pads when walking or other activities in out of the house I find helpful. When coming back from hip, knee or to help with confidence of Independence. I will try these exercises thanks!
Thanks for stopping by and commenting! Be sure to check out my other balance videos in my CZcams playlist!: czcams.com/play/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy.html
Hi Dr. Ben, liked your video. On the last exercise, as you lean forward, are your heels supposed to remain on the floor, or can they lift off the floor?
That is a great question! I would start by trying to lean your weight forward without lifting your heels first, because that will be easier to recover from. If that is too easy, then letting your heels come up from the floor will make the exercise harder for you. Hope this was helpful!
@@DrBenPT Very helpful, Thank you
❤I need this
So important for all of us! :)
I am 66 had many falls, mostly through civil wearing masks etc. My left knee does not squat knee surgery tenant's tied too tight. Can't do chair squats.or get up without using hands, something else to try to help? Love the video thanks