Daily Exercises for Balance

Learn more about Dartmouth Health's Physical Medicine and Rehabilitation Center at https://www.dartmouth-hitchcock.org/r...

These balance exercises are generally suitable for most adults. However, if you have a sedentary lifestyle or any underlying health conditions, please consult with your healthcare provider before starting a new workout routine. It’s essential to assess your individual fitness level and ensure these exercises are safe for you to perform. For your safety, consider having a spotter present during your first few sessions. Also, ensure your exercise space is clear of any potential hazards, such as pets or clutter, that could potentially cause you to lose your balance.

Dartmouth Health physical therapist Julia Noreika, PT, DPT, offers a simple balance routine that can be done at home. With just a chair and a countertop or wall, you can improve your balance and stability. Practice these exercises daily, or as often as your body allows. Remember to listen to your body and avoid overexertion.

00:00 Introduction
00:10 Sit to stand with and without upper extremity support (Round 1)
00:56 Feet together with eyes closed with progression to tandem (Round 1)
02:05 Single leg balance bilaterally-Left Leg (Round 1)
02:49 Single leg balance bilaterally- Right Leg (Round 1)
03:26 Tandem balance bilaterally- Left Leg (Round 1)
04:17 Tandem balance bilaterally- Right Leg (Round 1)
04:58 Tandem walking forward, normal backward walking (Round 1)
06:16 Walking with head turns (Round 1)
07:05 Heel walking and toe walking (Round 1)
07:55 End of Round 1 Announcement. Starting Round 2
08:05 Sit to stand with and without upper extremity support (Round 2)
08:50 Feet together with eyes closed with progression to tandem (Round 2)
09:59 Single leg balance bilaterally-Left Leg (Round 2)
10:43 Single leg balance bilaterally- Right Leg (Round 2)
11:21 Tandem balance bilaterally- Left Leg (Round 2)
12:11 Tandem balance bilaterally- Right Leg (Round 2)
12:52 Tandem walking forward, normal backward walking (Round 2)
14:10 Walking with head turns (Round 2)
14:59 Heel walking and toe walking (Round 2)
15:49 Closing Remarks/Thank you
16:00 Resource Mentions

Resources Links:
ENHANCE Fitness- https://projectenhance.org/
SAIL Fitness- https://www.sailfitness.org/
Tai Ji Quan Moving for Better Balance- https://tjqmbb.org/

Dartmouth Health, New Hampshire's only academic health system and the state's largest private employer, serves patients across northern New England. Dartmouth Health provides access to more than 2,000 providers in almost every area of medicine, delivering care at its flagship hospital, Dartmouth Hitchcock Medical Center (DHMC) in Lebanon, NH, as well as across its wide network of hospitals, clinics and care facilities. DHMC is consistently named the #1 hospital in New Hampshire by U.S. News & World Report, and recognized for high performance in numerous clinical specialties and procedures. Dartmouth Health includes its Dartmouth Cancer Center, one of only 51 National Cancer Institute-designated Comprehensive Cancer Centers in the nation, and the only such center in northern New England; Dartmouth Health Children’s, including the Children’s Hospital at Dartmouth Hitchcock Medical Center, the state’s only children’s hospital and clinic locations around the region; member hospitals in Lebanon, Keene and New London, NH, and Windsor, VT, and Visiting Nurse and Hospice for Vermont and New Hampshire; and more than 24 clinics that provide ambulatory services across New Hampshire and Vermont. Through its historical partnership with Dartmouth and the Geisel School of Medicine, Dartmouth Health trains nearly 400 medical residents and fellows annually, and performs cutting-edge research and clinical trials recognized across the globe with Geisel and the White River Junction VA Medical Center in White River Junction, VT. Dartmouth Health and its more than 13,000 employees are deeply committed to serving the healthcare needs of everyone in our communities, and to providing each of our patients with exceptional, personal care.

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