Five Simple Tips for Improving Your Balance
Are you worried about falling and injuring yourself? Does limited mobility due to arthritis or another condition make you feel shaky? Balance challenges can certainly be difficult, but you do have options for improving your overall balance and stability!
One of the things we do at Santa Clarita Valley Therapy Services is help people work on the spatial awareness and muscular strength crucial in addressing balance challenges. This is especially true for people with a high risk of falling, where improved balance could save you a trip to the hospital.
Want to learn more about the importance of good balance? Call to schedule an appointment today.
Why Should I Work on My Balance At All?
The older you get, the more important good balance becomes. Falls are one of the biggest threats to adults 65 years or older, causing millions of hospitalizations and emergency room visits every year.
While several factors contribute to this high fall risk–including age-related sensory and physical changes–you can do things to lessen your risk, and it’s never too early to get started! If you start working to improve your balance now, you’ll be in a better place as you age.
That said, there are other benefits to improving balance for younger people. A good sense of balance has a radiating effect on your overall fitness, helping to improve your posture and overall movement. You’ll be better able to catch yourself if you stumble or trip, and you might notice improvements in other physical activities, like running or playing sports.
How Can I Improve My Balance? Five Suggestions from Our Physical Therapists
Go for a Walk
Sometimes, the best solutions are the simplest. Walking helps build core and lower-body strength, two crucial components of good balance, and it’s safe and effective for most people. That said, if you’re struggling with balance, it’s important to speak to your physical therapist first–you might benefit from initial balance training or using a mobility aid during your walks.
Restore Your Mobility
Stiff or arthritic joints can negatively impact your balance. Our physical therapists can teach you how to restore or improve your mobility and guide you on a safe routine you can perform at home that targets your individual needs.
Target Your Core
If you’re really struggling with balance and instability, it may be time to focus on dedicated core exercises. Your core refers to the muscles that wrap around your spine–your back, hip, glute, and ab muscles. They keep your spine stabilized, which in turn helps you keep your balance. Not sure where to start with core strengthening? Our physical therapists can show you which exercises will work best for you.
Challenge Your Balance
As with any other aspect of fitness, spending time on dedicated balance training can help you see results. Your goal is to find exercises that challenge your sense of balance without putting you at risk of falling–again, this is something our PTs can help with.
Assess Your Balance
If you want to get serious about improving your balance, schedule an appointment at Santa Clarita Valley Therapy Services to have your balance assessed by one of our experts. We’ll run several balance screens to help us pinpoint the exact reason for your balance challenges–it may even be something you didn’t expect, such as inner ear issues. With a balance assessment, we can help you target your treatment to suit your exact needs.
Exercise of the Month
One Leg Balance
(Ankles, Core, Balance)
Stand near a wall or sturdy surface for support. Shift your weight to one leg and slowly lift the other foot a few inches off the ground. Keep your standing leg slightly bent and engage your core muscles. Hold this position for 10-30 seconds, then switch legs. As you improve, try closing your eyes or moving away from the support surface to increase the challenge. 3 Sets, 10-30 seconds each leg.
Afraid You’ll Lose Your Footing? We’ve Got Your Back
The physical therapists at Santa Clarita Valley Therapy Services specialize in movement and exercise. If you visit us for a balance assessment, we can design a customized treatment program that addresses your needs and abilities. For example…
Dealing with persistent pain that makes walking difficult? We can guide you through a drug-free pain management program.
Find most core exercises impossible? You’re not alone. Although activities like core planks have significant benefits, many beginners need to build up to them. We’ll show you core exercises that you can actually perform.
Not sure how to challenge your balance? We’ll guide you through a progress balance training program, measuring your progress and increasing intensity as you go.
Don’t miss out on the benefits of good balance. Call us to request your balance assessment today!
Sources: https://www.cdc.gov/falls/facts.html, https://www.physio-pedia.com/Balance_Training
Help! Planking is Too Hard for Me!
If you’ve ever looked into strengthening your core, you’ve likely heard of planking. This deceptively difficult exercise involves holding your body in a straight line like a plank of wood. The most common version involves supporting yourself on your forearms and your toes.
It looks easy, but in reality, planking requires a tremendous amount of core strength while requiring you to use proper form–not letting your hips sag or stick too high up in the air, for example. And sometimes, someone might try a plank for the first time, only to discover that it’s nearly impossible for them to hold the position for 6 seconds, much less 60!
If that sounds familiar, don’t despair. You can build your core strength through plank variations.
If Planking is Too Hard, Try These Variations Instead
Tabletop Plank
Performing a plank correctly requires activating your core muscles. This exercise helps you learn what that feels like. Position yourself on your hands and knees, your gaze on the floor, and your spine neutral. Practice engaging your core muscles–but don’t hold your breath.
Bear Plank
Once you’ve got the hang of a tabletop plank, try a bear plank. Start in the same position as a tabletop plank. Then, tuck your toes, engage your core, and lift your knees about an inch off the ground. Hold for as long as you can, take a break, and then repeat.
Incline Plank
Rather than resting your forearms on the floor, you can try a plank in which you rest your forearms on a bench or step. Arrange your forearms or palms on a sturdy, flat, elevated surface, then walk your feet back until your body forms a straight, diagonal line. Brace your core and hold for as long as you can.
Want more tips on improving your core strength? Make an appointment with Santa Clarita Valley Therapy Services today!
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801665/
Core-Strengthening Exercise
Modified Plank
(Core, Shoulders)
Begin on your hands and knees in a tabletop position. Walk your hands forward slightly and lower down onto your forearms, keeping your elbows directly under your shoulders. Keep your knees on the ground and engage your core muscles, creating a straight line from your head to your knees. Hold this position while breathing normally. This modified version builds the strength needed for a full plank. 3 Sets, 15-30 seconds.
Healthy Recipe: Anti-Inflammatory Golden Turmeric Smoothie Bowl
Supporting your balance work means supporting your joints and muscles with proper nutrition. This delicious smoothie bowl is packed with anti-inflammatory ingredients that help reduce joint stiffness and support overall mobility.
Ingredients:
- 1 frozen banana
- 1 cup frozen mango chunks
- 1 tsp ground turmeric
- 1/2 tsp ground ginger
- Pinch of black pepper (enhances turmeric absorption)
- 1 cup unsweetened almond milk
- 1 tbsp chia seeds
- 1 tbsp honey (optional)
Toppings:
- Fresh berries (blueberries, strawberries)
- Sliced almonds
- Coconut flakes
- Hemp seeds
Instructions:
Blend the frozen banana, mango, turmeric, ginger, black pepper, almond milk, and chia seeds until smooth and thick. Pour into a bowl and arrange your favorite toppings. The combination of turmeric and ginger provides powerful anti-inflammatory benefits, while the chia seeds and almonds offer omega-3 fatty acids that support joint health. Enjoy this nutrient-dense breakfast that fuels your balance training!
Take the First Step Toward Better Balance
Balance challenges don’t have to limit your life. Whether you’re recovering from an injury, managing a chronic condition, or simply want to maintain your independence as you age, Santa Clarita Valley Therapy Services can help. Our experienced physical therapists will assess your unique needs and create a personalized treatment plan that helps you move confidently through your daily activities.
Schedule your balance assessment today and discover how we can help you stay steady on your feet.
Patient Spotlight
“I came to Santa Clarita Valley Therapy Services after a fall left me anxious about walking on my own. The team was incredibly patient and understanding. They started me with simple exercises I could actually do, and gradually built up my strength and confidence. Now I can walk through the grocery store without worrying, and I’ve even started hiking again with my grandchildren. The personalized approach made all the difference – they really took the time to understand my specific challenges and fears. I’m so grateful for their expertise and encouragement.”
Biodex Balance Machine
Have you been struggling with keeping your balance? It’s very possible you may have a balance issue that calls for the attention of a physical therapist. Thankfully, Santa Clarita Valley Therapy Services in Stevenson Ranch, CA can help. Santa Clarita Valley Therapy Services is proud to offer the Biodex Balance System for our patients dealing with balance and vestibular disorders.
Contact our office today to learn more about the Biodex Balance system. We’ll schedule an appointment for you to see one of our specialists right away.
What Is The Biodex Balance Machine?
The Biodex Balance machine at Santa Clarita Valley Therapy Services is a valuable training tool for anyone who is looking to improve their agility, balance, and develop muscle tone. The machine features easy-to-follow on screen instructions, and is fairly simple to operate. It leads you through tests and training modules, and can perform accurate Fall Risk Screenings for older patients.
According to the Biodex website, “Balance retraining exercises are designed to steady a patient while walking or standing through improvements in coordination of muscle responses and organization of sensory information. Static and dynamic tests are administered to gauge a patient’s balance – objective reporting and comparisons to normative data aid in the development of individual exercise plans.”
What Conditions Can Biodex Balance Treat?
The Biodex Balance machine can treat several conditions, including the following:
- Fall risk screening and conditioning
- Rehab for senior patients
- Neurorehabilitation for patients recovering from a stroke or dealing with Parkinson’s
- Vestibular disorders
- Sports medicine/orthopedic management
- Concussions
The Biodex Balance system is able to detect areas of weakness and challenges patients to improve. It also provides games for patients to play that stimulate and motivate postural improvements, and challenge cognitive and motor function.
Your physical therapist in Stevenson Ranch, CA at Santa Clarita Valley Therapy Services will do a full assessment of your balance at your initial appointment, and create a customized treatment plan for your needs that incorporates the use of the Biodex Balance system. He or she will provide you with plenty of information about your condition as well as your treatment plan’s outcome by utilizing this technology!
