(gentle music)
- Hi everybody, thanks for joining me today.
My name is Jordan and today I'm gonna be leading you
through a very short, simple routine
on just some simple exercises to help improve your balance.
So if balance is something in your life that you struggle
with a little bit, this is a nice, easy routine
that you can throw in any time of the day,
morning after your walk for the day,
before you go to bed, not high intensity whatsoever
just a couple exercises here to improve your balance.
We're gonna start nice and easy here.
So, and I do want you to have a chair nearby,
I'm gonna show these without a chair on some of them,
but I want you to have this here
especially if balance is more of a struggle.
I want you to bring your feet as close together as you can.
And it's literally gonna be as simple as this to start.
So those feet are close together.
When you put those feet close together like this,
you can join me right away,
this is gonna make that base more narrow,
obviously, and typically the wider the base is
the more balance you have.
So this is just throwing your balance off
starting nice and easy here and we'll progress.
If this is super easy for you,
to make it harder you can close your eyes.
Any of these movements, if you close your eyes
that will add a little element to it to make it harder.
So just keep standing here, good.
So now, what we're gonna do is just stand
on one foot in front of the other, all right.
So still nice and simple keeping both feet on the ground,
you're gonna take one foot in front of the other,
just like this.
Try to line up the toe with the heel,
again, just like that last move if this feels really easy,
you can close your eyes.
You can even, kind of, move that head side to side,
change up that gaze a little bit,
that's going to throw you off as well.
Good, all right.
Let's go ahead and switch and do that same thing now
on your other side, one foot in front of the other.
If you closed your eyes on that other side
you can try that again.
Most advanced option would be closing the eyes
and moving the head side to side.
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And this, by the way too, does not,
this entire routine does not need to be done with shoes on,
you can do this barefoot.
That's gonna actually help get you
a little bit more grounded.
So, if you really do struggle with balance,
it's not actually a terrible idea to do this
without shoes on because you get a little better feel
for where your feet are in space.
All right, we're gonna come out of this.
Now we're just gonna balance on one foot.
So you're gonna lift one leg up like this,
balancing on this leg, okay?
If you're having trouble with it
you can grab that chair for balance, okay?
Another thing that's helpful
when we're doing our balance poses here
is to find a spot out in front of you to, kind of, stare at,
so maybe something on the ground, something on the wall,
trying to not look around the room.
That makes things out a little bit harder.
Good, all right.
Switch it up over to your other side.
Same thing, lifting up that opposite leg,
hold it here in balance with or without using that chair.
If you don't need to grab on
don't do it just because it's there.
Just use it if you need it.
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Good.
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All right.
I'm gonna go ahead and release on this side.
All right, now we're gonna go into
what's called hip abduction, okay?
So, you can take one hand on the chair if you need it.
You're balancing all that weight on the inside leg
and you're just gonna kick that leg straight out
to the side.
So just lift and lower, lift and lower down.
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Let's do a few more here, let's go five more.
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Good, all right.
We're gonna do that same thing now over on your other side,
all that weight on that inside leg.
We're gonna go ahead, lift and lower, again
only using that chair here if you need it.
And if you do use it
try not to have a death grip on it here
just light with the fingertips on it, lift and lower.
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Good, all right, let's go three more of these,
three, two and one.
All right, good.
Go ahead and shake that out.
All right, now we're gonna go into a knee lift.
So you're just gonna lift that leg up and down.
Try to not tap that foot in between, lift and lower,
only tap that toe if you need to, for balance.
Remember you can use that chair if you need to.
We're just lifting and lowering, lifting and lowering.
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All right, let's do three more
and then we'll switch to your other side.
Three, good, two and one.
All right, other side, same thing.
Lift and lower, lift and lower.
Again, not touching that toe down if you're able to.
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Let's go three more, last two and last one.
Good, all right, shaking that out here once again.
All right, this next one, this comes from a yoga pose.
This is called tree pose.
All right, I'm gonna give you two options.
Option number one, you can go ahead
and just take that heel up
and keep those toes on the ground,
we're opening that knee out to the side.
Okay, that's option one.
If you feel like this is really easy,
I can move on from there.
You're gonna take that foot to your calf, all right,
balancing right here and hold.
Try to keep that knee open, nice and wide.
Have you take that arm up above your head
or both arms up above your head.
Just know that you can keep one hand on that chair.
Good, keep holding.
(gentle music)
All right, good.
We're gonna shake that out
and we're gonna do that same thing on our other side
balancing all of your weight here.
Same thing that you've done on the other side,
either keeping those toes down
or you can bring it all the way up
taking that arm up towards the ceiling as well,
or both arms, your choice.
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Good, keep holding right here.
A few more seconds and we're gonna do one more move here.
All right, you can go ahead, shake that out.
Now, what I'm gonna have you do
is just lift up opposite arm and leg,
lift up, take it down, switch to the other side,
opposite arm and leg, lift.
I want you to pause at the top for a few seconds
before you set that foot back down,
lift it up, lower, lift it up, good and lower.
Take it down, good and lower.
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Good, let's do one more on each side.
Lift and lower, last time lift it up and lower it down.
All right, so I kept that pretty short and sweet today.
You would be more than welcome to rewind the video
and do a second set through all of that
or replay it again later in the day,
especially if balance is something
you're really looking to improve on.
Thanks for joining me.
Have a great rest of your day.
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