- This 30 second balance exercise
is a number one balance tip because it's simple to do,
it's safe, and all's you need is a wall.
But this is not it.
We're gonna show you the right way to do it in 30 seconds.
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- Brad and I will show you how this simple technique works.
- All right, and you'll see why this is the safest
and the best balanced exercise.
It works the core, it works balance,
it works proprioception, everything therapists loves.
You simply get about 12 inches away from the wall.
The farther your feet are away from the wall,
the more difficult, and you'll understand why.
So I'm gonna go back, put my butt up against the wall,
and then my shoulders,
and lean against the wall with good posture.
Now, my job is to take my shoulders forward first
and then get my hips forward.
And you can see I'm using effort.
It looks easy, but when you try it,
you'll understand there's more to this one
than what meets the eye.
Here and up.
Now watch when I do this with my feet close together,
it becomes even more, I'm starting to wobble here.
So you may wanna have a cane
or a stick or a chair to hold on.
Start out here and practice it three times.
If it's too easy, simply bring your feet close together.
Probably wearing shoes is a really good idea
if you're doing it on a shiny floor
so your feet do not slip out.
It's an excellent way to do it.
And if this is a little wobbly for you,
we're gonna show you how you can do it even safer.
Okay, now when you're doing this
and if you feel a little wobbly, you need to be safe.
So simply go to the corner of the room.
Stand like, Mike's gonna demonstrate here, feet out.
Now, he's gonna go in with his butt first.
You can touch back with your hands if you feel unsteady.
That's perfectly fine. Shoulders go back.
And again, it's really critical.
Now, you can try to have the hands away from the wall.
Shoulders go first and then straighten your body up.
Okay. Try it again, Mike.
- So butt back, shoulders back,
hands if you need them, shoulders forward,
butt thrusts forward. - Right.
Now, when you come forward like that, you still feel wobbly,
you either put a chair in front of you to hold,
you take a cane, a stick,
whatever you need so that you're completely safe,
and you can do this
without any concerns of falling naturally.
- Try to keep your spine still in a neutral position.
Don't go like this and then go forward.
- That's a good point. Good point, Mike.
- And like Brad said, harder,
bring your feet together and do it, then go back.
Or you could even bring your feet further away.
I'd be careful in the corner because after you go,
you kind of just fall in towards-
- Yeah, so not too far away.
Start out close. Gradually work things.
All right, for the advanced people
that are feeling this is too easy
and you're wondering why you're doing it,
simply get a cushion,
like this is off an ottoman, or a chair.
It's squishy.
You can put that on the floor.
If you wanna get more technical like therapists,
is a Pete's Choice cushion.
It actually works a little bit better.
But either way, do that.
And you're gonna feel that cushion there
throws your balance off a little bit, so I'm gonna,
again, butt first to here.
All right, this is where we wanna come forward.
There we go.
And now you can feel that cushion
really step it up a notch.
Only do this if you feel very safe
and maybe with someone with you.
All right, Mike, what say you?
- Something about helping people.
- Yeah, no, be safe, be helpful.
- Be helpful. Bob says be helpful.
He's over there.
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