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  • Writer's pictureEngage PT, OT, SLP Therapy and Wellness

9 ways to stay balanced

To maintain physical balance, here are some tips from the physical therapists at Engage Therapy and Wellness:

1. Strengthen your core: A strong core is essential for good balance. Incorporate exercises that target your abdominal and back muscles, such as planks, bridges, and yoga poses like the tree pose.

2. Work on leg strength: Strong legs provide a solid foundation for balance. Include exercises like squats, lunges, and calf raises in your fitness routine.

3. Improve proprioception: Proprioception is your body's awareness of its position and movement in space. Enhance it through exercises that challenge your balance, such as standing on one leg, balancing on an unstable surface (like a balance board or foam pad), or practicing yoga and tai chi.

4. Practice coordination exercises: Engage in activities that improve coordination, such as dancing, martial arts, or playing sports like tennis or basketball. These activities require you to move your body in different ways and react to changing conditions, helping to enhance your overall balance.

5. Maintain good posture: Proper posture contributes to better balance. Stand tall with your shoulders back and aligned with your hips and keep your gaze forward. Strengthening your back and core muscles will also help you maintain good posture.

6. Use assistive devices if needed: If you have specific balance issues or mobility challenges, consider using assistive devices like canes or walkers to provide additional support and stability.

7. Take care of your vision: Vision plays a significant role in maintaining balance. Regular eye check-ups and wearing the correct prescription glasses, if needed, can help optimize your vision and reduce balance-related problems.

8. Create a safe environment: Ensure your surroundings are free from hazards that could cause you to trip or fall. Remove clutter, secure rugs, and install grab bars or handrails where necessary.

9. Practice mindfulness: Being present and attentive to your body's movements and sensations can improve your balance. Engage in mindfulness exercises such as meditation or tai chi to enhance body awareness and focus.

Remember, it's always a good idea to consult with a healthcare professional or a physical therapist, particularly if you have specific balance concerns or medical conditions that may affect your balance. The physical therapists are here to help you regain your balance so you can get to activities you enjoy and stay safe.

Please contact our office at 315-810-2423 or with any questions about how we may be able to help you!

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